The following is a Facebook post from Linda Morgan that has been shared here with her permission. This is a great read about crushing goals, feeling the benefits of burpees, and most importantly about finding yourself and what is really important to you.
When I tell people that I love burpees, they think I’m crazy. What do you think they say when I tell them I love them so much I did 20,000 this year?!
2019 was a year for visionary thinking. Who am I? Who do I want to be? What do I want to be able to accomplish? What do I want to be able to look back and say I did it, and did so with excellence? How can I best serve The Lord with my life? Somehow, doing burpees became intertwined in it all!
The challenge of doing 20,000 burpees was daunting, but the best fitness goal I’ve ever accomplished. I started out with little stamina, but noticed that as I set little targets, my body started following along, and more importantly so did my mind. The burpees weren’t ever really easy per se, but my body became conditioned to do them without being sore the next day. Once I realized I COULD do the exercise, it became a challenge to see how well and how many. Once I realized the full body benefits they give, I started seeing how I could incorporate them into my entire workout. This was the key to keeping the numbers up without getting bored. Although I wasn’t as consistent daily as I could have been, I was able to be persistent overall and not quit, as I was used to throwing them in regardless of the workout I was doing.
Burpees are pretty low impact, yet deliver full body results; muscle building and tone, flexibility, mobility, and cardio. I realized that the more I did burpees, the less running I had to do in preparation for my races. Running is hard on the body, so as I get older, I realize the importance of smart training, and find that burpees significantly improve my racing performance (cardio, leg and arm strength, mobility) and allow for quick resilience and recovery afterward, without having to put in the long hours on the trail. I ran six races without running to train, and was very happy with my results - in one, a half marathon trail run in the hills, even placing third in my age group! And best of all, I didn’t injure myself and was barely sore thereafter. (Think about that - you can’t just run 13.1 miles in the hills without running to prepare for it unless there’s science behind the burpees!)
I learned that it doesn’t matter what you look like when you start, just that you did. I felt out of shape, but I did it anyway. I wasn’t flexible, but did what I could. I wasn’t strong enough, so I modified. I didn’t look like what I thought I should look like and thought others did it much stronger, faster, better, but it didn’t matter, because at the end of the day I was progressing. I kept more focus on what I wanted to accomplish than on comparing myself to an unrealistic expectation only I thought about, that didn’t matter at all. I pushed through the mental barriers in my mind, and finished with excellence.
I learned that there are no excuses when it comes to having the time or place to workout. Burpees can be done anywhere, and modified in so many ways. God created our bodies to be able to incorporate full body workouts with no gym equipment needed. Do burpees at any speed and you’ll increase your cardio. Do enough push ups, you’ll build your bis, tris, and abs. Do enough jumping and you’ll build your entire lower body. Even if you modify the exercise based on your capability, you have an effective and complete workout. I had a shoulder injury in July, and had to modify for a few months, but found that even though I did the burpees on an incline, when I went back to regular it was seamless. The body adapts and overcomes, even when recovering from injuries. No excuse accepted. You have the time and the equipment.
I learned that you do it because you are committed to it, not because you feel like it, because you know it’s cultivating the person you want to be. You do it because there is nothing like crushing a major goal that took a year to accomplish; it changes your frame of reference for everything you can accomplish. You do it even if everyone thinks you’re crazy, because you’re not everyone, and they won’t be the one living with your regrets if you don’t. You do it because you want to inspire others to do it, and sometimes all we need to see is an ordinary person achieve extraordinary results just by putting in the work.
The discipline comes in the every day grind, when you don’t want to crawl of out bed but do it anyway because you have a higher purpose. When you don’t feel like working out but you go through the motions because you know the little steps add up to the big ones. When you don’t want to do 10 more but you do because you said you would, and you don’t want to break promises to yourself. When you know it’s so easy to just give up because no one even cares if you accomplish it, but you never quit, because settling for mediocrity is never in the equation. You do it because it’s God’s will, and fulfilling this goal continues you on the most exciting adventure you’ve ever been on!
The next question is…30,000 burpees in 2020?! Now that just sounds crazy…!!!
This a story about the greatest exercise created by man. The burpee. Burpees equal good life. I currently hold a record of 100 burpees a day for 1,026 days. Why would someone do this?
My name is Adam Young. 44 and a father of 4. Lineman and a volunteer fireman. My journey began back in 2000. I just finished a long stretch of college. I was a sweet 300 pounds. Not killing it with the ladies. Battled down to a respectable 200 pounds playing rugby. Met a girl and started a family. Things didn’t start clicking until I ran my first Spartan in 2014. Tri state Jersey Super. I did well over 100 burpees. I felt like crap but I was jacked that I finished.
After that race I was all about the burpees and the Spartan lifestyle. I found a group of like-minded Spartans. The challenge was simple. 100 burpees for 100 days. Miss one day and start back at 0. I watched a ton of people try and fail. I made it to day 460. Unfortunately, after a long night with my baby girl I fell asleep with just 5 burpees left to go. A lesser man would have lied and kept going. I'm not the only one that fell with a long stretch.
The point of this blog is to say that burpees equal life. If life is good, health is good, and family is good then your able to do 100 burpees a day. Heck, you can do a 1000. If life is clicking, all is good. So, try a burpee challenge. 100 burpees a day for 100 days spartan life challenge or Dakota Dalsing's burpee challenges. Let the bodies hit the floor. Over and out. Aroo!
My husband encouraged me to sign up for the 20K burpee challenge back in February, and I thought he was crazy…but I always know he believes in me and knows what I’m capable of even when I don’t, so I said “why not?” My only experience with burpees was doing them as a penalty in Spartan races and in training for the races, but I was in the Army and did my share of pushups and side straddle hops, so I figured I could do it!
I set a goal of doing 60 a day for 3-5 days a week, doing sets of 10 at a time. I wasn’t consistent by any means. After a few weeks, I challenged myself to doing 120 each time. Again, wasn’t consistent, but kept plugging away. After a while I found that I couldn’t do just burpees, and that I had to incorporate them with my other exercises to stay motivated. I started creating new variations, looking up videos to copy what others had already done, and just really started to have fun with them! Once I started doing that, I just did sets of 10-30 while doing other rounds of exercises or runs and found that breaking up the number made it so much easier to complete higher amounts in one day! I made it up to 300 several days and felt amazing! One by one the numbers added up, and in a little over 4 months I was at 10K!
Burpees make me feel miserable when I first started the set, and that doesn’t seem to go away, but as my body adapts, I start to feel amazing. I push through the feelings of inadequacy or feeling stupid or that my form is poor, and tell myself to just do what I committed to doing, regardless of whether I feel like it or not, and regardless of whether I am as good as I want to be, feel bad about being inconsistent, don’t have time to do as many as I want, etc.; I push past the excuses and just do them! Each time, I told myself not to wait until I “feel” like doing them, but to do them because I said I was going to. This made it so much easier! As I did them, I wanted to do them more and more. And as with any skillset, the more I did them the better at them I got.
After doing them for a few weeks, I had already noticed improvements in my mobility and flexibility. I could move more freely, didn’t feel so tight/arthritic, and just started feeling a lot better. As my confidence grew, I continued to do more and then started seeing gains in strength and definition, especially in my arms and my abs!
I wouldn’t call myself a big runner, and hadn’t ran in quite a few months, but once I started training again, I could tell a huge difference in my cardio endurance and the strength in my legs! I started running 6-8 miles without feeling tired at all, and the best thing is that when I woke up the next day, I felt no pain!
After 4 months, I have seen tremendous results, and am a huge advocate for doing them! If I don’t have time for any other exercise, I’ll choose to do burpees, the ultimate full body exercise! There really is no excuse for not doing them, as even on the days where I’m just tired and don’t feel good, I can still literally “go through the motions (slow mo)” and get them done and get the benefits!
Yes, they suck, and probably always will. but like all good things, if you stick to them you will see real, measurable, long term progress mentally and physically!
Alrightee then, you're thinking about joining the online Burpee Board game challenge but would like to know more first? To begin with, welcome! You will have fun & get to know wonderful people. But please read on so you will get the low down you are looking for.
Remember being a kid? And didn't you just LOVE playing some sort of game as often as possible? Of course you did, who didn't?! And there were so many to choose from . When you went to the carnival, backyard football, tic-tac-toe and so many others it's mind blowing. But, have you heard about the great online game called "Burpee Board Game"? It's the hard work and brain child of Dakota Dalsing. It's set up kind of like Monopoly but oh so much better. Yes die are rolled, pieces moved, strategy is involved and burpees are done. What else is there? Well let me tell you!
#1. The game has fantastic people that just happened to be also terrific game players
#2. An online community develops that's full of friends
#3. There's tons of camaraderie and laughter between the players
#4. It's a great game that sharpens both your mind and improves your fitness
#5. It's a fun, low cost activity that you participate in from your house
#6. You earn a one of a kind patch
#7. You have bragging rights with all your friends and coworkers because you're doing burpees-for fun!
How can you go wrong? You can't! Yes I was one of the participants in the first Burpee Board Game and I can't say enough great things about it. Competition can bring out the best in all of us, and isn't that what we're really trying to be? The best version of ourselves possible? This game definitely helps and it's a lot of fun and I whole heartedly endorse it 100%. If you have any questions, don't hesitate to reach out to me, my name is Liza and you can reach me via the burpee board game. Dakota knows how to get in touch with me!
So what else should you do? Sign up and let the game begin!
The Burpee Board Game will be played again in June. You can sign up here! Look forward to seeing you on the board!
So, a little back story to how I found out about this crazy exercise called burpees. I had just found out about obstacle racing in 2016, my sister told me about this race series called Spartan. It was more than just a race, there were mountains and spear throws, that's about all I knew going into it. In October I had just done my first Spartan sprint and had done my first burpees. I sucked at them, I could barely do half the obstacles, and racked up a good chunk of burpees. It took me over 2 1/2 hours to do it and it took me a week to recover. I hated that feeling but jumping over that fire and getting that medal pushed me to get better at running and doing the obstacles. I hated burpees!!!
Fast forward to 2018
I signed up for some crazy races, in particular, Shale Hill, my first 50 mile ultra, Peak Death Race, Spartan "Cryfecta" in Dallas, and Killington Ultra. In training for these events, I signed up for an unofficial 10,000 burpee challenge. I would do 100 burpees a day, for a month straight,. One day I wanted to see how many I could do, I made it up to 600 in March. They taught me a valuable lesson, it doesn't matter how many burpees you do, the next one still sucks. It pushed my endurance and got me ready for some of the hardest events I've ever done.
The Peak Death Race
In all of my preparation, nothing would prepare me for my ultimate burpee challenge, 3,000 burpees in 9 hours. They had to be done in a group and at the same pace. Mentally, the number overwhelmed me, and after 26 hours of tasks, I DNF'd. It was defeating, but I refused to give up on my race season. My very next race, I pushed hard and got my first podium, 1st place in Bonefrog endurance in Buffalo NY, my hometown. A little before my next big race, I wanted to do 1,000 burpees in one day. It was grueling, but I did it.
Spartan Killington Ultra and the Dallas Cryfecta
I did not finish the Killington Ultra (Ultrabeast) in 2017, so I had to finish it in 2018. I had a goal of 13 hours in mind and with a lot more training, I was just a few minutes over 13 hours finishing it. It was the first Spartan race that I finished the Twister and I had the lowest number of burpees on an Ultra course to date (60).
Not many people have heard of the Cryfecta (a Spartan 12hour hurricane heat, Spartan Ultra and the Spartan Hurricane Heat all in the same weekend), it takes speed, grit and strength to finish. There was very little rest in between events, just enough time to refuel and change socks. I believe there were 5 of us that completed all of the events.
When I found the 10,000-20,000 burpee virtual event for 2019, I had to sign up for the 20,000 challenge. It sounds like a big number but if you break it down, to a monthly challenge, it's very obtainable. I want to keep improving and challenging myself, and I want to have the people around me to do the same. At the end of February, I'm back little over 2,000 burpees in, and completed my first 100 miler ever. Set your goals high and keep pushing your limits.