Turn IcePlates into Custom Weight Plates to Prepare for Crossfit, Memorial Day Murph

Turn IcePlates into Custom Weight Plates to Prepare for Crossfit, Memorial Day Murph

A great opportunity is coming up to get fit while wearing body armor. The Memorial Day Murph Challenge is almost here - get ready! If you're unfamiliar with the workout:

If you need some inspiration to get yourself in prime shape for it, Team RWB has a  program from Chandler Smith, US Army Captain and 14th Place Finisher in 2019 CrossFit Games.  No excuses!

To get your weight vest set up (because you're doing it with a weight vest, right??) - Qore Performance is here to help. IcePlate Curve Factory Seconds work great for this. See the chart below for the weight (actually specific gravity if you're into science as much as our Fo-Founder, Justin) of just about anything you can think of and what 1.5 liters of that will weigh inside an IcePlate. (More precisely, it's actually not weight, but specific gravity if you're into science as much as our Co-Founder, Justin.) Like many of you, I don't have much extra Tungsten laying around, but I do have sand. 

With two IcePlate Curves full of water inside the IcePlate EXO, you'll have about eight pounds. Not quite enough to make the twenty pound standard. If you put a mixture of .75 liters of water and .75 liters of sand in IcePlate Curve (we'd recommend using the Factory Seconds for this), each plate will be about six pounds each, giving you a total of around thirteen pounds in the IcePlate Carrier Exoskeleton.

For the remaining seven pounds - get four one-quart ziplock freezer bags and fill each about halfway with a 1:1 mixture of sand and water.  Each will be about two pounds. Seal the bag, form it into a hot pocket size/shape, and freeze. I'd recommend putting each into another ziplock for extra protection (one is none, two is one!).  These will fit perfectly in the elastic cummerbund pockets on ICE, giving you the required twenty pound vest. 

If you just checked my math and say that I'm over twenty pounds, remember this: Do not ever be late, light, or out of uniform.

What you have now is a vest just over twenty pounds that will keep you cool as you crush the workout. Tag @qoreperformance on IG to let us know how you did!

In all seriousness, I hope you all are able to do the Murph Challenge.  I hope you do it with a vest on.  If you can't, please take a minute this Memorial Day to remember those who gave their lives for our country. We owe them and their families a debt that can never be paid.

#StayFrosty

 
Product Specific Gravity Mass of 1 Litre (lbs) Mass of IcePlate (lbs)
Osmium 22.57 49.7 74.5
Iridium max. 22.42 49.3 74
Iridium min. 21.78 47.9 71.9
Platinum 21.45 47.2 70.8
Rhenium 21.02 46.2 69.4
Plutonium 19.84 43.6 65.5
Gold, pure 19.32 42.5 63.8
Tungsten 19.22 42.3 63.4
Uranium 18.8 41.4 62
Gold, 22 carat fine1) 17.5 38.5 57.8
Gold, US coin1) 17.2 37.8 56.8
Tantalium 16.69 36.7 55.1
Tungsten carbide 14.29 31.4 47.2
Mercury 13.534 29.8 44.7
Hafnium 13.31 29.3 43.9
Ruthenium 12.45 27.4 41.1
Rhodium 12.41 27.3 41
Palladium 12.02 26.4 39.7
Thallium 11.85 26.1 39.1
Thorium 11.7 25.7 38.6
Lead 11.35 25 37.5
Silver 10.5 23.1 34.7
10 Sn & 90 Pb 10.5 23.1 34.7
Molybdenum 10.22 22.5 33.7
Lead oxide (yellow) 9.9 21.8 32.7
Lutetium 9.84 21.6 32.5
Bismuth 9.79 21.5 32.3
Thulium 9.32 20.5 30.8
Erbium 9.066 19.9 29.9
Monel metal, rolled 8.97 19.7 29.6
Bronze, 7.9 - 14% Sn 8.9 19.6 29.4
Nickel 8.9 19.6 29.4
Copper 8.89 19.6 29.3
Bronze phosphor 8.88 19.5 29.3
Holmium 8.795 19.3 29
Cobalt 8.71 19.2 28.7
Brass, cast rolled 8.7 19.1 28.7
Cadmium 8.65 19 28.5
German silver 8.58 18.9 28.3
Silver, German 8.58 18.9 28.3
Niobium (Columbium) 8.57 18.9 28.3
Dysprosium 8.55 18.8 28.2
63 Sn & 37 Pb 8.42 18.5 27.8
Gadolinium 7.9 17.4 26.1
Iron wrought max. 7.9 17.4 26.1
Steel, cold-drawn 7.83 17.2 25.8
Aluminum Bronze 7.8 17.2 25.7
Steel, carbon 7.8 17.2 25.7
Steel, chrome 7.8 17.2 25.7
Steel, machine 7.8 17.2 25.7
Steel, tool 7.73 17 25.5
Bronze aluminum 7.7 16.9 25.4
Steel, 440C stainless 7.7 16.9 25.4
Iron wrought min. 7.6 16.7 25.1
Lead ore, galena 7.6 16.7 25.1
Samarium 7.52 16.5 24.8
Manganese 7.44 16.4 24.6
Indium 7.31 16.1 24.1
Tin 7.31 16.1 24.1
White metal 7.3 16.1 24.1
Zinc max. 7.2 15.8 23.8
Chromium 7.19 15.8 23.7
Iron cast max. 7.13 15.7 23.5
Ferrosilicon - 15% 7.1 15.6 23.4
Iron cast min. 7.03 15.5 23.2
Tin ore, cassiterite 7 15.4 23.1
Neodymium 7 15.4 23.1
Ytterbium 6.97 15.3 23
Zinc min. 6.9 15.2 22.8
Cerium 6.77 14.9 22.3
Praseodymium 6.77 14.9 22.3
Zinc, cast-rolled 6.72 14.8 22.2
Antimony 6.69 14.7 22.1
Zirconium 6.506 14.3 21.5
Tellurium max. 6.24 13.7 20.6
Lanthanum 6.17 13.6 20.4
Tellurium min. 6 13.2 19.8
Vanadium 5.96 13.1 19.7
Gallium 5.91 13 19.5
Germanium 5.32 11.7 17.6
Europium 5.244 11.5 17.3
Chromium dioxide (Cr203) 5.22 11.5 17.2
Hematite 5.2 11.4 17.2
Ilmenite 5 11 16.5
Iodine 4.93 10.8 16.3
Selenium 4.8 10.6 15.8
Manganese ore, pyrolusite 4.6 10.1 15.2
Calcium 4.58 10.1 15.1
Titanium 4.506 9.9 14.9
Barite 4.5 9.9 14.9
Barium sulfate 4.5 9.9 14.9
Yttrium 4.47 9.8 14.8
Selenium 4.28 9.4 14.1
Zinc blend max 4.2 9.2 13.9
Emery 4 8.8 13.2
Iron carbonate 3.9 8.6 12.9
Zinc blend min 3.9 8.6 12.9
Zirconium silicate 3.85 8.5 12.7
Titanium dioxide, Anatase 3.77 8.3 12.4
Barium 3.62 8 11.9
Alumina 3.6 7.9 11.9
Diamond 3.51 7.7 11.6
Sialon 3.26 7.2 10.8
Magnetite 3.2 7 10.6
Silicon nitride 3.2 7 10.6
Cement, Portland (set) 3.1 6.8 10.2
Silicon carbide 3.1 6.8 10.2
Basalt solid 3 6.6 9.9
Glass crystal max. 3 6.6 9.9
Hornblende 3 6.6 9.9
Magnesite 3 6.6 9.9
Trap rock 3 6.6 9.9
Scandium 2.989 6.6 9.9
Dolomite rock 2.9 6.4 9.6
Glass crystal min. 2.9 6.4 9.6
Limestone max. 2.86 6.3 9.4
Marble max. 2.86 6.3 9.4
Aluminum max. 2.8 6.2 9.2
Andesite, solid 2.8 6.2 9.2
Glass max. 2.8 6.2 9.2
Gypsum, solid 2.8 6.2 9.2
Mullite beads 2.8 6.2 9.2
Quartz max. 2.8 6.2 9.2
Serpentine max. 2.8 6.2 9.2
Slate 2.8 6.2 9.2
Talc max. 2.8 6.2 9.2
Glass plate max. 2.72 6 9
Calcium carbonate 2.7 5.9 8.9
Coal, slag 2.7 5.9 8.9
Iron slag 2.7 5.9 8.9
Mica 2.7 5.9 8.9
Serpentine min. 2.7 5.9 8.9
Soapstone 2.7 5.9 8.9
Steatite beads 2.7 5.9 8.9
Strontium 2.64 5.8 8.7
Clay max. 2.6 5.7 8.6
Flint stones / pebbles 2.6 5.7 8.6
Limestone 2.6 5.7 8.6
Marble min. 2.6 5.7 8.6
Sand, silica 2.6 5.7 8.6
Sandstone max. 2.6 5.7 8.6
Talc min. 2.6 5.7 8.6
Aluminum min. 2.55 5.6 8.4
Glass beads 2.5 5.5 8.3
Porcelain 2.5 5.5 8.3
Quartz min. 2.5 5.5 8.3
Glass plate min. 2.45 5.4 8.1
Bentonite 2.4 5.3 7.9
Brick, fire clay (firebrick) 2.4 5.3 7.9
Glass min. 2.4 5.3 7.9
Granite min. 2.4 5.3 7.9
Masonry 2.4 5.3 7.9
Silicon 2.33 5.1 7.7
Boron 2.32 5.1 7.7
Chalk 2.3 5.1 7.6
Concrete, stone 2.2 4.8 7.3
Salt 2.2 4.8 7.3
Polytetrafluoroethylene (PTFE) 2.19 4.8 7.2
Carbon, solid 2.1 4.6 6.9
Limestone min. 2.1 4.6 6.9
Graphite 2.07 4.6 6.8
Brick, hard 2 4.4 6.6
Sandstone min. 2 4.4 6.6
Sulfur 2 4.4 6.6
Basalt, broken 1.95 4.3 6.4
Cesium 1.873 4.1 6.2
Fiber glass sheet 1.87 4.1 6.2
Beryllium 1.848 4.1 6.1
Borax min. 1.8 4 5.9
Brickwork, in cement 1.8 4 5.9
Brickwood, in cement 1.8 4 5.9
Clay min. 1.8 4 5.9
Epoxy 1.8 4 5.9
Phosphorus 1.8 4 5.9
Plaster, sand 1.8 4 5.9
Plaster of Paris 1.8 4 5.9
Tile 1.8 4 5.9
Vinyl ester 1.8 4 5.9
PVDF 1.77 3.9 5.8
Brick, common red 1.75 3.9 5.8
Magnesium 1.738 3.8 5.7
Borax min. 1.7 3.7 5.6
Asbestos, rock 1.6 3.5 5.3
Brickwork, in mortar 1.6 3.5 5.3
Brickwood, in mortar 1.6 3.5 5.3
Acetal, 20% glass 1.55 3.4 5.1
CPVC 1.55 3.4 5.1
Rubidium 1.532 3.4 5.1
Cement 1.5 3.3 5
Coal, anthracite 1.5 3.3 5
Mortar 1.5 3.3 5
Acetal, copolymer 1.41 3.1 4.7
Acetyl, homopolymer 1.41 3.1 4.7
Polymid, unfilled 1.41 3.1 4.7
Asbestos, cement board 1.4 3.1 4.6
Asphaltum 1.4 3.1 4.6
Bakelite, solid 1.4 3.1 4.6
Concrete, ligth 1.4 3.1 4.6
Earth, dry 1.4 3.1 4.6
PVC 1.39 3.1 4.6
Phenolics 1.38 3 4.6
PET, unfilled 1.36 3 4.5
Wool 1.32 2.9 4.4
Nylon 6/6, Cast 1.3 2.9 4.3
Polyphenylene Sulfide 1.3 2.9 4.3
Polyethermide 1.27 2.8 4.2
Polysulfone 1.25 2.8 4.1
Coal, bitumious 1.2 2.6 4
Plastics, solid 1.2 2.6 4
Sand, quartz 1.2 2.6 4
Tar, bituminous 1.2 2.6 4
Acrylic 1.19 2.6 3.9
Azdel 1.19 2.6 3.9
Polycarbonate 1.19 2.6 3.9
Nylon 6 Cast 1.16 2.6 3.8
Nylon 60L, Cast 1.16 2.6 3.8
Nylon 6/6, Extruded 1.14 2.5 3.8
Asphalt 1.1 2.4 3.6
Fiber hardboard 1.1 2.4 3.6
ABS, extrusion grade 1.05 2.3 3.5
Polyurethane 1.05 2.3 3.5
ABS, high impact 1.03 2.3 3.4
Asbestos, mill board 1 2.2 3.3
Water 1 2.2 3.3
Polyethylene, HD 0.97 2.1 3.2
Sodium 0.968 2.1 3.2
Beeswax 0.95 2.1 3.1
Leather 0.95 2.1 3.1
Polyethylene, UHMW 0.94 2.1 3.1
Ice (0oC, 32oF) 0.92 2 3
Polypropylene 0.91 2 3
Leather, dry 0.9 2 3
Paper 0.9 2 3
Paraffin wax 0.9 2 3
Potassium 0.86 1.9 2.8
Polymethylpentene 0.83 1.8 2.7
Gypsum, board 0.8 1.8 2.6
Oak, red 0.7 1.5 2.3
Plaster, light 0.7 1.5 2.3
Wood, oak 0.7 1.5 2.3
Lithium 0.53 1.2 1.7
Wood, white pine 0.5 1.1 1.7
Asbestos, shredded 0.4 0.9 1.3
Charcoal, wood 0.4 0.9 1.3
Wood, felt 0.3 0.7 1
Bark 0.25 0.6 0.8
Fiberboard, ligth 0.24 0.5 0.8
Corkboard 0.2 0.4 0.7
Plastics, foamed 0.2 0.4 0.7
Wood, balsa 0.16 0.4 0.5
Sawdust 0.15 0.3 0.5
Vermiculite 0.13 0.3 0.4
Silica aerogel 0.11 0.2 0.4
Hairfelt 0.1 0.2 0.3
Mineral wool blanket 0.1 0.2 0.3
Wood, loose 0.1 0.2 0.3
Carbon, powdered 0.08 0.2 0.3

 


Leave a comment

Please note, comments must be approved before they are published