The Monthly Challenges that we have at Pat’s Gym don’t focus on just competition amongst our athletes. They are created to show areas of opportunity for our athletes. In addition, it’s a good motivational tool to show our athletes how much they can improve on an exercise or workout during the month. So, I create them with great care.
May’s Monthly Challenge is 100 burpee pull-ups for time. The burpee pull-up will test many parts of your body and expose weaknesses. The burpee pull-up is a total body exercise that is a plyometric, cardiovascular, and calisthenics exercise. However, it targets the quads, the chest, traps, shoulders, biceps, forearms, abs, calves, triceps, middle back, lower back, glutes, hamstrings, hip flexors, and outer thighs.
Form is critical when performing the burpee-pull up. Also, make sure you’re breathing. When doing 100 burpee-pull ups it becomes just as much a mental workout as physical. Therefore, don’t freak-out. Lastly, try to make the burpee pull-up a fluid motion. Most people will do the burpee part of the exercise, then stop when standing and then jump up to the bar. Ideally, you want the jump that you do at the end of the burpee to propel you to the bar. Doing a burpee pull-up in a fluid motion is more efficient and saves on energy used, and is makes the burpee pull-up less aerobic than if you break it up.
Good luck on the Monthly Challenge, and please give me feedback!
Last month, the April Monthly Challenge was kick-sits. It was a great exercise to check out your flexibility, and core strength. Time of our athletes improved throughout the month. The winners of the April Monthly Challenge were Katelyn with a time of 39.1 and Dan Fox with a time of 39.7. Great job! Also, Coach Jake Vis won for coaches with a time of 39.2.
