The G.I. Jane Challenge - 100 burpee/pull-ups for time

For those that don't know what a burpee is :http://www.youtube.com/watch?v=W5oXadjFAlQ

The G.I. Jane Challenge :

As you can see from the video above, a regular burpee ends with jumping up in the air and coming back down. Doing regular burpees are tiring enough. However, what if you were to add a pull-up at the top of the jump? After doing some research, I discovered that the burpee/pull-up combination has become known as one of the most effective fat loss exercises you can do. It provides muscle building exercises (push-up, pull-up) with high intensity cardio because you are doing them as intensely as you can with short rest periods in between. So you are getting a fantastic overall workout with the exercise.

There is a workout called the G.I. Jane challenge in which you do 100 of them and you time how long it takes you to do it overall. Now there is no way anybody could do 100 straight without stopping, so you are allowed to take breaks when you need it. You just want to end up finishing. So as an example, you could do a set of 10, rest 30 seconds, do another set of 10, rest 30 sec, etc.. Now some people are probably thinking, I can't do 100 pull-ups. However, the jump up from the burpee adds momentum making it easier to pull yourself up, and you are taking breaks when you need it. They say a good goal starting out is to finish in 20 minutes or less. I am going to attempt this challenge tomorrow to see what my overall time is. I was wondering if anyone else wanted to participate as well, and we could keep a running thread of people's experiences and times.

There are three rules:

1) Your chest has to hit the deck on every rep insuring that you do a push-up.

2) The bar has to be high enough to where you have to jump up to grab it.

3) Your chin has to clear the bar on every rep.

ALL ABOARD THE PAIN TRAIN!!! Haha, I'll give it a try in a week or so and post my time.

GOOD LUCK!!  Example of 100 Burpee pull ups

Hell yeah! Good to hear it. I had a feeling you might want in because of the fact that you are into Gym Jones. I had never heard of Gym Jones before the other day when you mentioned it in a post. I looked into it, and seems brutal. The burpee-pull-up combo sounds right up your alley.

Thanks BTW.. I will need all the luck I can get. I just hope I can get through it without puking..LOL

Doing a few sets of these seems brutal enough let alone doing 100. It is funny because there was a write up in Men's Fitness about this exercise and it says to go for 5 minutes and take breaks when you need it. Doing it for 3-4 times the amount in the article sounds crazy.

Dude, i love the Gym Jones mentality of things. I haven't a Gym Jones specific workout in a while though. Been injured for some time. I've recently gotten back into strength training. So, needless to say, I'll be lucky to make it in 20mins. I've done these before and after 10 reps, it's crazy how wiped out you feel.

This is too much for this old man. I'll need a few months of training to even think abou this.

Toughest workout ever!!!!

The worst part is that I couldn't even make it to 100. I think where I went wrong was trying to do sets of 10 at a time. I was able to keep up that pace for two sets. I did 10, rested 30 seconds, did another 10, and rested 30 seconds. Then I was able to bust out two sets of 7 with 30 seconds rest in between them. Then for the rest of the time I was struggling to do sets of 4 and 5 reps. By the time I got to 52, I literally fell over from exhaustion and almost puked. My chest/shoulders hurt, my arms hurt, and my stomach is killing me. This was an amazing workout because it worked so many muscle groups and gave me intense cardio at the same time.

I am going to do this workout three times a week until I can get to 100. From now on, I think I will do 20 sets of 5 reps, so I don't wear myself out too soon. Then when I can get to 100 doing sets of 5 with 20-30 seconds rest in between, I will start upping the amount of reps per set.

Wow.  I have a feeling that I'd be rather embarrassed to even try this one in a public place .... Maybe start with 25?

Original Post by cat-girl:

Wow.  I have a feeling that I'd be rather embarrassed to even try this one in a public place .... Maybe start with 25?

I know that some people have a phobia about working out in public or they just get weirded out. I have found that people usually just mind their own business and don't really care. For me, I was just really focused on what I was doing.

The first workout will be all about trial and error for you finding out how many you can do in a row before feeling exhausted, how long of a rest to take between sets, etc.. The Men's Fitness article says to see how many you can do in 5 minutes. Start with 25 if you want, and see if you can get that done in 5 minutes taking breaks when you need it. Then see if you can slowly add to that. This exercise really is an ass kicker. I have never had my muscles ache and my body/lungs feel worn out from intense cardio at the same time. It is a cool feeling knowing I got everything done at once.

Once I can complete a pullup I'm going to try it. But as of now...I'm still doing assisted pullups with a machine and they kick my butt every time!

Did it! Not under 20 mins though..took me 23:56. My friend Bob beat me, actually, he demolished me..he did it in 17:31. I blame it on me being short and staying out way too late last t night..and I'm sticking with that reason. heehee.

KILLER!

Original Post by fitnessgirll:

Did it! Not under 20 mins though..took me 23:56. My friend Bob beat me, actually, he demolished me..he did it in 17:31. I blame it on me being short and staying out way too late last t night..and I'm sticking with that reason. heehee.

 

KILLER!

Cool!

I was wondering when I would hear from you on this because it seems like it would be right up your alley as well. It really is an ass kicker huh? Glad to hear that you completed it. I just really love the fact that it gives you your intense cardio, and muscle building workout all in one. It is also a lot more fun than a typical HIIT workout too.

That is actually a really good time of 17:56 for your friend. My guess is that you will beat him in no time. My main problem the first time around was making my sets too big. Trying to do 10 sets of 10 with 30 seconds in between really wore me out too quickly. I was able to keep that pace for 2 sets or so, and then it steadily dropped..LOL Next time I am going to keep my sets lower of doing 5-7 burpee-pull-ups per set.

Just out of curiousity, how many reps were you doing per set, and how much rest were you taking between them?

I've been planning on starting some weight-training.  I think I will set this as a goal.  As of now- I don't even want to guess how many I could do- probably something pitiful.  I at least need to be able to do a single pull-up beforehand, heh.

I have pretty good endurance when it comes to cardio because of the pattern.  And while this is technically a pattern, it's so many different motions I feel like my just-one-more-step mentality won't keep me going as effectively.  But it's a nice thing to look forward to doing.

Original Post by vyperman7:

Original Post by fitnessgirll:

Did it! Not under 20 mins though..took me 23:56. My friend Bob beat me, actually, he demolished me..he did it in 17:31. I blame it on me being short and staying out way too late last t night..and I'm sticking with that reason. heehee.

 

KILLER!

Cool!

I was wondering when I would hear from you on this because it seems like it would be right up your alley as well. It really is an ass kicker huh? Glad to hear that you completed it. I just really love the fact that it gives you your intense cardio, and muscle building workout all in one. It is also a lot more fun than a typical HIIT workout too.

That is actually a really good time of 17:56 for your friend. My guess is that you will beat him in no time. My main problem the first time around was making my sets too big. Trying to do 10 sets of 10 with 30 seconds in between really wore me out too quickly. I was able to keep that pace for 2 sets or so, and then it steadily dropped..LOL Next time I am going to keep my sets lower of doing 5-7 burpee-pull-ups per set.

Just out of curiousity, how many reps were you doing per set, and how much rest were you taking between them?

 Well, that was my problem...I went in real cocky...since I can do 100 pull ups with moderate ease...I did 25 before breaking and then broke for 30 secs..did 20 then 30 sec break..then it gets pretty sad, haha. Especially considering I did the first 45 in awesome time. I did reps 46 -50..then break...50-57/break...58-62/break...I did make it to 72 for the next set before break...but then went 72-75 [YIKES]..break. I went from 75-88 [got myself real pissed at my friend for being so awesome..which helped me do those 13 reps, ha] then break. Then did them in intervals of 4. Then DIED. I was out really late the night before and felt those cocktails like the hand of death dragging me to hell by the last 12 reps!

You are one of my fitness idols. Every time I read one of your posts I am blown away. Busting out 25 straight only resting 30 sec and then doing another 20 all when you aren't @ 100% is amazing. Now every time I workout, I am gonna tell myself, "Be like fitnessgirl"..LOL

I think what I need to do before trying to complete the G.I. Jane is get my endurance for regular burpees up first. Three times a week I am going to do burpees with a 30 second on and 30 second off formula until I get to 100 burpees total for the workout. Once I can do 100 burpees in 15 minutes or less, I will go back to try the challenge again.

I am going to start working out 5 days a week overall and really stepping up my diet.

Mon - Pull-Ups (3 sets)/Burpees, Tues - Squats (5x5)/SS cardio, Wed - Inverted Rows (3 sets)/Burpees, Thurs - Deadlifts (5x5)/SS cardio, and Fri - Chin-Ups (3 sets)/Burpees. I am not going to do any bench pressing or military pressing because my shoulders/chest get enough work from the push-ups in the burpees.

Vyperman, you are too sweet. You know, I picture you this naiive, handsome guy that is just so sincere and truthful. Almost Amish like...So, if that is the case, watch your back...life is  a bitch. :)

With that said...I LURVE ya! I truly believe anyone that will end up with you as their trainer will be lucky as hell!!! Your enthusiasm reminds me of me a few years ago...I still have it ..but feel jaded. I love to read your posts....reminds me what it's all about and why I got into this business to begin with! YOU are an inspiration!!!!!

And, we had some extra time today...and did the challenge again!  I broke 20 mins! 19:42 to be exact!!

Still a MO FO of a wrkout!

I've been traveling and working like crazy...hoping once I get some rest and get back on my regular wkout routine..I can do it in 15. That's my [unrealistic?] goal.

Original Post by fitnessgirll:

Vyperman, you are too sweet. You know, I picture you this naiive, handsome guy that is just so sincere and truthful. Almost Amish like...So, if that is the case, watch your back...life is  a bitch. :)

With that said...I LURVE ya! I truly believe anyone that will end up with you as their trainer will be lucky as hell!!! Your enthusiasm reminds me of me a few years ago...I still have it ..but feel jaded. I love to read your posts....reminds me what it's all about and why I got into this business to begin with! YOU are an inspiration!!!!!

And, we had some extra time today...and did the challenge again!  I broke 20 mins! 19:42 to be exact!!

Still a MO FO of a wrkout!

I've been traveling and working like crazy...hoping once I get some rest and get back on my regular wkout routine..I can do it in 15. That's my [unrealistic?] goal.

 

Ha Ha!!

I am definitely not naive. I just like to be complimentary to people that I feel deserve it. I actually don't give compliments lightly either. A person has to do a lot to actually impress me. I appreciate the compliment on my enthusiasm. It means a lot that you feel I am an inspiration. :)

I am a bit bugged by the gym I work at though. The lead sales guy keeps passing me potential members after they get a body comp test to help with nutrition, exercise info, etc.. Then the trainers get to pick these clients up and get paid for working with them, when I am the one who made the initial connection and helped them out. I finally went to him and asked for him not to send me anyone else. He got a bit butt-hurt by it and said that I should lose that attitude and that it is all about helping people. I explained that I love helping people and that is why I want to become a trainer. However, it comes to a certain point where I want to get paid for the service I am providing and it bugs me when the trainers get to ride on my coat-tail so-to-speak. I am sure that he would be bugged if he spent time on a sales consult and then another sales person came in at the last minute and snagged the sale. It is the same principle.

Good job on getting it under 20 minutes. I will be rooting for you to get it in 15. If anyone can do it, you can. :)

I'm just going to poke my head out to say that you people are my freaking heroes.  I'm a dedicated lurker (yeah I read the forums every day and haven't posted in like 2 years) and I seriously love reading your posts, vyperman and fitnessgirll...every time I want to be lazy and not go to the gym I pop onto the fitness forum and realize that if you people are doing insane stuff like 100 burpees into pull-ups I can get my butt into the gym for a normal ol' lift routine.

Thnx amarnatt.

V-man,  new record - for me - 17:43. Still not 15..but...getting there. Although I thought I was going to puke this time around! Literally, HR hit 99% at one point and never was below 90 for the last 10. Can't imagine hitting 15 mins! I'm most competitive with myself though..and I won't quit [or die trying]!

How's it been going for you?

Original Post by amarnatt:

I'm just going to poke my head out to say that you people are my freaking heroes.  I'm a dedicated lurker (yeah I read the forums every day and haven't posted in like 2 years) and I seriously love reading your posts, vyperman and fitnessgirll...every time I want to be lazy and not go to the gym I pop onto the fitness forum and realize that if you people are doing insane stuff like 100 burpees into pull-ups I can get my butt into the gym for a normal ol' lift routine.

Wow thank you!

Fitnessgirl....

That is amazing that you have been able to shave that much off your original time in such a short time period. You are almost there! Yeah, doing the G.I. Jane workout has that effect. I almost puked the first time that I did it. I attempted it one more time after that, and got basically the same result. What I am trying to do now is get my overall endurance up a bit with regular burpees before I try it again. I am hoping that I will be ready to try it again in a month from now.

I plan on doing burpees 3x a week as it has been the exercise to kick my ass the most in terms of HIIT. I just love the fact that you get muscle work and cardio all in one with the burpee. I am doing a lot more work with body-weight exercises as of late because I got a bit bored with lifting.

Original Post by vyperman7:

Original Post by amarnatt:

I'm just going to poke my head out to say that you people are my freaking heroes.  I'm a dedicated lurker (yeah I read the forums every day and haven't posted in like 2 years) and I seriously love reading your posts, vyperman and fitnessgirll...every time I want to be lazy and not go to the gym I pop onto the fitness forum and realize that if you people are doing insane stuff like 100 burpees into pull-ups I can get my butt into the gym for a normal ol' lift routine.

Wow thank you!

Fitnessgirl....

That is amazing that you have been able to shave that much off your original time in such a short time period. You are almost there! Yeah, doing the G.I. Jane workout has that effect. I almost puked the first time that I did it. I attempted it one more time after that, and got basically the same result. What I am trying to do now is get my overall endurance up a bit with regular burpees before I try it again. I am hoping that I will be ready to try it again in a month from now.

I plan on doing burpees 3x a week as it has been the exercise to kick my ass the most in terms of HIIT. I just love the fact that you get muscle work and cardio all in one with the burpee. I am doing a lot more work with body-weight exercises as of late because I got a bit bored with lifting.

 As ah-may-zing as it may sound..I really thought hitting 15 mins would be a cinch for me. NOT! KILLER workout! But I'll get there. Won't quit til I hit 15 mins.  Awesome workout, too.

Original Post by fitnessgirll:

 As ah-may-zing as it may sound..I really thought hitting 15 mins would be a cinch for me. NOT! KILLER workout! But I'll get there. Won't quit til I hit 15 mins.  Awesome workout, too.

Well I have faith in you. If anyone can do it, you can. Just out of curiosity, are you doing the G.I. Jane challenge after you have already lifted? If so that is even more impressive, because a hard lifting session can leave you feeling a bit drained and then to do a workout like the G.I. Jane challenge in addition to that is awesome. I personally prefer doing HIIT after lifting for a few reasons. The first is that I am able to get more recovery time. When people lift three times a week and do HIIT three times a week, their body is never getting any recovery time. By doing HIIT after lifting, it allows me a recovery day in between each workout session. The second is that I like a challenge. It is harder to find the drive needed for HIIT after lifting because you are already a bit drained. So it really forces me to dig down deep and bust my ass. Plus, it feels that much better knowing I really pressed myself.