Day 4 - Foundations: Burpee
Do as many burpees as you can in 5:00, unbroken. If you stop to rest at all, quit immediately, and note the time and the burpee style, dictated by level. Do not do any more burpees after that. None. No more sets. If you make it to 5:00 without a break at all, you are a beast, and note that, too. Be very specific in your notes for this one.
I was taught by the most awesome MARSOC Marine, John “Big Daddy” Croft, that “slow is smooth, smooth is fast” when he taught me the correct way to handle, shoot, and respect a firearm. His training was wacky as shit, loading blanks in my magazines and yelling at me to figure it out, while supposedly a baddie was bearing down on me, but it was simulating life. Getting up off the ground is one of life's fundamental basics that we need to know, be prepared for, and recover from quickly. Do your burpees.
Time Domain
AMRAP - meaning as many burpees as you can, UNBROKEN. If you rest more than :03, or more than one full breath, it’s time to quit. Note the time and share with everyone. No shame in anyone’s game. You are changing your life here, not winning or losing a contest.
Workout Movement
Level 1: Four-count burpees
Level 2: Six-count burpees
Level 3: Eight-count burpees (Body Builders)
Resources - How to
Eight-count burpee (body builders)
Score
Put your total number in the comments. Please don’t be shy, but it makes it much easier to go back and find when you test again. Use initials or make up a name if that makes you most comfortable, but for benchmarks and foundations, this is important for seeing successes.