1. Use Burgener's burpee standards for form (see examples below)
2. You can complete each day's burpees all at once, or broken up and done at different times throughout the day
3. If for some reason you miss a day, you have to make up all the missed burpees the following day
4. If you don't start the challenge with us today, you can "buy-in" at
any time by doing ALL the missed day's burpees on your first day
5. Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, if you want them to
5. Have fun doing burpees and getting stronger doing it!
Burpee Challenge Form Standards:
Start with hands on the ground in front of your feet. Keep your back straight.
Kick feet out behind you into the top of the push-up portion of the
burpee. Your body should be straight and tight in a flat plank.
Lower your body into the lowest part of a push-up. Your chest and
thighs should ultimately touch the ground at the same time. Remember to
keep your whole body, especially your midline, tight. While throwing
your body on the ground and therefore touching both chest and thighs to
the ground is acceptable by some standards, we feel that more is to be
gained from doing a strict push-up in this Challenge.
(it will only allow me five images, so I'm omitting this one)
Push up into the top of the push-up position again.
Jump your feet up to your hands into your starting position.
Jump into the air and clap your hands overhead so that your ear is
exposed in front of your arms. Your feet should leave the ground.
Thanks to CF Santa Cruz for their rules. photo: crossfitbrandx.com