Looking for a ridiculous fitness challenge to keep you on track this winter? Or maybe you’re just tired of the same old boring lift routine and need something new. Well, friends, let us introduce you to one of the most insane things to come out of CrossFit ever – the Burpee Mile Challenge.
You read that right – burpees for an entire mile.
The challenge isn’t so much about competing for a specific time, as it is one of those things you can say you’ve done and cross off your list. Like running the Red Bull 400 or completing a Ragnar, doing the Spartan Death Race, marathon rucking, or ultramarathoning.
So let’s talk about this challenge – what it is, the benefits of it, and how you can safely train to complete it.
The Burpee Mile challenge isn’t one of Crossfit’s better known WODS (Workout of the day) – it doesn’t classify as a Hero WOD that pays tribute to military and first responders, and it’s not one of the Girl WODs, but it’s definitely a benchmark. Doing burpees for an entire mile will test not just your physical ability to do over 800 burpees but also your mental toughness as well. First, the official rules: You must cover one-mile using burpees only. You can jump forward as far as you want for each burpee, but you’re not allowed to walk forward. So that’s on track to be a complete, full mile of burpees. Gross.
But the sneaky trick here is that you can jump forward as far as you want (or can). That means all your movement doesn’t have to come from burpees alone. That’s key if you’re really considering this challenge.
The best part is you don’t need any special equipment – just a stretch of distance to measure your progress. Gloves are a good idea if you’re doing this on anything other than soft ground since your hands are likely to get destroyed. A good goal time should be around 2 to 3 hours for beginners (that’s anyone who’s new to the painful love of burpees), 1.5-2.5 hours for intermediate burpee lovers, and for folks who knock out 100 burpees a day just for fun, your time should be less than two hours.
Keep in mind if you’ve never done a burpee in your life, this might not be a good challenge for you to try.
(U.S. Air Force photo/Senior Airman Joel Mease)
So what are the benefits and what’s the point?
Well, the benefits are scant, to be honest. Sure, you’ll get a really good cardio because, of course, that’s going to happen when you perform so many burpees and broad jumps. But you’ll also fatigue your entire body, since burpees are a full-body movement. The combination of great cardio and improved muscle endurance will definitely put you one step closer to becoming stronger, leaner, and faster.
Benefits aside, the point is that the Burpee Mile is a workout that you’re going to want to quit … over and over and over again. It’s mentally challenging, just like running a marathon or doing a Spartan Race, and that’s the whole point. Challenging your mental stamina is all about perseverance and the Burpee Mile will definitely help with that.
Things to consider
A track is best for all these burpees because you’ll be safer than on the road, and it’s easier to measure distance. Make sure you have water and snacks like fast-acting carbs set up at various points along the route. You’re definitely going to need to refuel at least once during this challenge because it takes so much out of you.
As for clothing – long pants are best since you’re dropping to the ground. Knee sleeves can be a good idea, too, if you have those. No matter what, though, make sure you have a pair of gloves on – otherwise, your hands are going to get destroyed.
Don’t start off too fast. Just like with any other endurance race, save your go-go juice for when you really need it. Keep your jumps measured. Don’t try to jump too far. That just wastes energy and you’ll fry your legs.
Of course, the most common mistake is failing to train properly for this weird challenge. Don’t expect to walk onto a track and perform two hours’ worth of burpees right out of the gate. Work toward this goal by adding in several sets of burpee broad jumps to your existing routine. You know you’re ready to try the challenge when you can do 45 minutes of burpees without dying.