Since we are several days into the 100 Days of Burpees challenge, we should probably talk about what is expected out of a well-performed burpee:
1. Starting from standing erect, place you hands on the floor in front of your feet.
2. Now kick your feet back so that you are firmly planted in a push-up position. As you get better at burpees you may be able to shorten the first portion of the movement and drop from standing right into the push-up position.
3. At this point, perform a push up. For those of you who do push-ups from their knees, drop your knees down and execute the push-up the way you normally would.
4. Now pop your feet back to their starting position behind your hands. You want to make sure to land in your heels and not in your toes. This can be tough, and landing with feet wide can be a big help. As you get tired you may be tempted to walk your feet back up to your hands. Don't succumb to temptation!
5. Lastly, jump up in the air, totally erect, hips fully extended, and clap your hands over your head. Try and make sure that you are totally vertical and that your torso is not leaning forward over your feet.
6. Shout "Yay burpees!" (optional).


Lisa demonstrates the very bottom and very top of a burpee

HAVE YOU DONE YOUR BURPEES TODAY?
Today's burpees: 4

Today's Workout
3 rounds
20 medicine ball cleans
25 sit ups
30 OH squats with PVC
400 m run

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There's only one thing to which I can't resist succumbing...