How I exercise is motivated only by how it makes me feel. Everything I do is to either make me feel good physically or mentally. I do the things that give me the biggest payoff, the things that cause my mind or body to make the biggest adaptations that lead to increased energy or a better mood. During the year I’ll try to rotate stuff like running uphill, boxing training/sparring, the Versaclimber or swimming that I consider to be the most valuable. All of those things are very demanding and have a big payoff but for me none compare to high rep calisthenics, specifically burpees.
The burpee was invented by a guy named Royal Burpee (actual name) who was tasked with designing a fast and efficient way to test the overall fitness of men entering military service. The movement fell into obscurity until the burpee as we know it was born with this (edited) letter to Muscle and Fitness magazine in 1997-
“Hi I am an inmate at the Pelican Bay state prison in Crescent city, California, pelican Bay is considered the toughest most secure in the United States. Prisoners in the security housing unit here are so isolated from the outside world that we sometimes go years without seeing fresh earth, plant life or sunlight. Confined to our cells for most of the time, we are allowed to exercise alone in a 10-by-20-foot “dog run” for 1 1/2 hours per day. We have no weights, no Chena bars, no basketball courts, only a concrete floor with walls. We do all the usual exercises to keep in shape, push-ups, handstand push-ups, abdominal work but by far the most popular exercise at Pelican Bay is the Burpee Routine. It works your chest arms, front deltoids, thighs and abs while giving you a grueling cardiovascular workout….. the Burpee monsters at Pelican Bay do a straight set of 1000 reps at a pace of 100 every six minutes…… Burpees are a good exercise choice anytime you’re stuck in an enclosed area for an extended period of time, a hotel room, your office. And if you’re ever sent you a maximum-security prison which by the way I don’t recommend at least you’ll know how to keep in shape.”
Edited out for brevity is a description of the infamous Pelican Bay “30 down” routine which totals out to 500 burpees in a single session. I don’t recall how long it took me to complete my first 30 down but it was quite a feeling of accomplishment. What kept me coming back was a “runner’s high” that I just can’t get anywhere else, and an intense sense of physical and mental confidence. And of course, massive adaptations in cardiovascular and muscular endurance to the point I barely break a sweat now doing most regular “cardio”.
Even tougher than a 30 down are straight sets of 100 or more, especially when you’ve committed to a big number. It can be very tough early on in sets and early on in the session. You bang out 10 burpees and intrusive thoughts remind you there’s 90 to go in this set with no break, and there’s 3 more sets coming up before you’re done. Your mind can really play games if you allow it. Even worse is trying to achieve something like 500 in a set time; you have to force yourself back down to the deck constantly and not let your mind wander.
Any physical deficiencies you have will be exposed. You need serious aerobic fitness but just being a cardio freak isn’t enough; there’s a significant amount of upper body strength required as well. Without a strong core your back will start to go early and any issues with shoulders, hip flexors, knees or groin muscles will flare up long before you ever get to 500. But as mentioned, the psychological aspect of these workouts might be harder to master, at least if you’re already in great shape. Any mental barriers you have with exercise will be exposed as well, most commonly in the form of wanting to do something like a 30 down but never pulling the trigger. It is easy to fall into a trap of complacency if you are gifted physically or just look good and have been doing the same workout for years. Your workout might be “hard”, but if you’ve adapted to it, it’s not the same workout anymore. It is almost impossible for most people to adapt to something like this.
I don’t even like to think about the inhuman pace required to hit 1000 in an hour like the “burpee monsters” of Pelican Bay. I get sweaty palms watching videos of the biggest animals on youtube like Burpees Ikram, probably the current pound for pound burpee king of the world, at least among those uploading their workouts. There’s a series of him doing sets of 500 navy seal burpees, a routine made famous from this scene in “Shot Caller” which requires 1500 pushups alone and is the most sickening workout I have ever attempted in my life (emphasis on attempted). The worst part - there’s a series where Ikram does it for 30 fucking days in a row. I hope he’s on some sort of steroid. Like myself, Ikram was an early follower of a U.S. Marine who goes by Iron Wolf, the O.G. of super high rep calisthenics on youtube who inspired many other channels (everyone into burpees seems to be either a veteran, convict or reformed drug addict).
I have never had a bad day after a big set and I suspect that it’s part of why it was popularized by people on 23 hour lockdown in brutal conditions - for all the talk of the physical benefits, it has more to do with keeping one’s mind in check. I feel a deep sense of calm and confidence for a good while afterwards. My thoughts slow down, my body is relaxed and there is usually a total reset of my thought process where I realize something I had been thinking about is not important or can be easily handled. It’s probably tough for a “normal” person to understand but for many, the physical pain of 500 burpees is nothing to compared to the mental duress one can put themselves under, hence the popularity with people from traumatic backgrounds.
If you are the type of person that struggles with mental health or are just looking to have increased energy levels overall, this sort of thing is worth exploring. There are some risks and it is not for everyone but it is an incredibly simple, powerful addition to anyone’s workout regime if you can manage it. It can also be done anywhere, anytime with zero equipment and for my money is easily the best mental/physical return on investment of anything you can do for a workout.