The Burpee Mile CrossFit WoD: How-To, Purpose Occasions, Suggestions


“Woohoo, there are burpees within the WOD immediately!” stated no CrossFitter, ever. 

Certain, some cardio-loving CrossFit athletes may not thoughts burpees, however the individuals who truly take pleasure in them are few and much between — which is the primary cause that the Burpee Mile WOD is held in infamy amongst CrossFitters. 

As per the CrossFit important web site, to finish the Burpee Mile WOD, you will need to: “Cowl one mile utilizing burpees solely. Chances are you’ll bounce ahead so far as you need for every burpee, however chances are you’ll not stroll ahead at any level.” So sure, it’s precisely what the title implies: one full mile’s value of burpees. 

The Burpee Mile WOD isn’t one of many well-known “Woman” WODs, neither is it one of many hero WODs that pay homage to navy and emergency service members, however nonetheless it has turn into a benchmark exercise amongst CrossFit packing containers all around the globe. 

The Burpee Mile WOD

Rating: For time. See how shortly you’ll be able to cowl one mile utilizing solely burpees!

Tools Wanted: None, however a observe can be useful to measure distance. You also needs to put on gloves to guard your arms.

Purpose Occasions: Freshmen: 2 to three hours. Intermediate: 1.5 to 2.5 hours. Superior and elite: Lower than 2 hours.

Stage: This WOD might not be appropriate for learners, because it requires substantial endurance and a robust cardiorespiratory health base.


To be fairly truthful, most CrossFitters full the Burpee Mile WOD for enjoyable — for the only function of claiming they did the Burpee Mile WOD. Except for the status it beneficial properties you within the CrossFit neighborhood, the Burpee Mile WOD does supply a handful of actual health advantages. 

Cardiovascular Endurance

A burpee is a full-body transfer that challenges your anaerobic health. Stringing a number of burpees collectively challenges your cardio health. Carry out, say, 500 to 800 burpees and also you’ve received cardio galore. 

Muscular Endurance

Along with taxing your lungs, the Burpee Mile WOD taxes your muscle tissue — all of them. This exercise will induce full-body fatigue and contribute to improved muscular endurance. 


Broad jumps require plenty of energy from the glutes, hamstrings, and quads. Finishing a full mile of broad jumps will certainly enable you to develop energy and explosiveness in these muscle tissue, which may translate to extra advanced actions, such because the snatch and the ability clear.

Psychological Toughness

If nothing else, finishing the Burpee Mile WOD will fill you with self-pride and pleasure. You simply burpee’d for a whole mile! That’s a feat to be ecstatic about. However to finish the feat, you’ve received to have plenty of grit.

That is a kind of exercises the place you’ll doubtless end up desirous to stop time and again. Trying — and hopefully ending — exercises just like the Burpee Mile enable you to construct psychological toughness and understand that you simply’re able to way more than you assume.

Step-By-Step Directions

Setup for the Burpee Mile

Relying on the place you intend to finish your burpee mile, the setup and preparation will differ barely. In case you’ll use a observe, all the things might be fairly easy. On a 400-meter observe, you’ll do burpees across the observe 4 occasions. Make certain to maintain a water bottle and a few gasoline helpful. 

In case you plan to do the Burpee Mile WOD on a street — in a neighborhood or in any other case — it is best to rigorously scope out your route beforehand. Keep away from any main intersections and ideally plan a route that has sidewalks your complete manner by. 

You must put on protecting gloves irrespective of the place your route goes: Your arms will endure plenty of strain and presumably some scraping all through the mile. Gardening gloves work nicely due to the thickness of the palms.

Full-length pants or leggings are perfect over shorts for the Burpee Mile WOD, and if in case you have any type of knee safety, resembling knee sleeves, additionally put on these. 

How To Do a Burpee

  1. Begin standing together with your ft about shoulder-width aside.
  2. Bend on the hips and the knees to convey your palms to the ground. 
  3. Kick your ft out behind you to land within the plank place.
  4. Decrease your physique to the bottom and push again up (carry out a push-up).
  5. Leap your ft ahead in order that they land proper outdoors of your arms. 
  6. Get up straight to complete the burpee.

Word {that a} conventional burpee includes a small bounce as soon as you’re absolutely standing, however since this exercise requires a broad bounce, that small bounce is pointless.

How To Broad Leap

  1. After you arise from the burpee, swing your arms behind your physique, concurrently bending your knees and hips. 
  2. Powerfully swing your arms ahead and push by the balls of your ft to launch your self ahead. 
  3. Land in your ft, bending your knees to soak up as a lot shock as attainable. 

Widespread Errors

Beginning Off Too Quick

As with every endurance-based exercise, it is best to tempo your self rigorously with this one. In case you’re comparatively good at burpees, have good endurance, or are an skilled CrossFitter, chances are you’ll really feel the urge to do the primary handful of burpees in a short time.

Resist the urge and begin off with a simple tempo that might be sustainable for your complete mile. 

Making an attempt to Leap Too Far

In response to anecdotal accounts on the web, the toughest half in regards to the Burpee Mile WOD is the broad bounce that comes after the burpee. You would possibly really feel tempted to leap so far as attainable, however you would possibly truly be losing your power doing that.

As a substitute, experiment with the size of your jumps initially of the WOD to discover a broad bounce distance that feels efficient however sustainable. 

Lack of Preparation

This can be a lengthy exercise, and that’s that. The Burpee Mile takes even probably the most elite athletes the higher a part of two hours to finish. Most intermediate athletes take in regards to the time it takes to run a half marathon at a 9-minute-per-mile tempo (two hours, give or take).

You wouldn’t embark on a half marathon with no gasoline or water, so don’t embark on the Burpee Mile with no gasoline or water. 

Earlier than beginning this exercise, it is best to both arrange water stations alongside your mile route (when you’re utilizing a 400-meter observe, simply ensure to maintain a big water bottle close by) or put on some type of hydration pack, like a CamelBak. 

In case you’re in a position, enlist a good friend to observe together with snacks or gel packs for power. With a exercise this lengthy, it’s attainable that you may expertise hypoglycemia, which can result in dizziness or fainting. In case you can’t discover a good friend to assist, ensure to eat loads of carbohydrates, wholesome fat, and a average quantity of protein earlier than you begin the WOD. 

Deciding on and Performing Cross-Coaching Exercises

Modifications and Variations

Half-Mile Burpee WOD

There are plenty of the reason why any CrossFitter would possibly need to scale the gap of the Burpee Mile WOD, two main causes being health degree and time restrictions — it’s not straightforward to dedicate two hours or extra to a exercise, not even together with the warmup or cool-down.

In case you’re apprehensive about not getting in a superb exercise, don’t: scaling to a half-mile will nonetheless current a critical problem. 

Quarter-Mile Burpee WOD

If even a half-mile appears like an excessive amount of, reduce the WOD all the way down to a quarter-mile of burpees. Even 400 meters of burpees is a powerful feat! For intermediate athletes, this scaled model of the Burpee Mile WOD takes roughly half-hour. 

Stroll As a substitute of Leap

As talked about earlier than, many individuals assume the broad bounce is by far probably the most troublesome a part of the Burpee Mile WOD. When you’ve got any limitations as a consequence of damage, being pregnant, or different circumstances, stroll a predetermined variety of steps in between every burpee as an alternative of leaping. Select a quantity earlier than beginning the WOD and persist with that quantity till the tip. 

Security and Precautions

Count on and Put together for Soreness

Even if you’re in nice bodily form, the Burpee Mile WOD presents a problem that your physique most likely isn’t used to. You must count on to be sore after this exercise and get well accordingly. Stretch, foam roll, rehydrate with electrolytes, eat carbohydrates and protein, and relaxation up after ending the Burpee Mile WOD. 

Put on Gloves 

Don’t let your arms get torn up on the Burpee Mile WOD — and they’re going to when you don’t put on gloves. You desire a pair that has thick materials on the palms and gained’t slip round to keep away from blisters. 

Defend Your Knees

Along with defending your arms, it is best to take measures to guard your knees. Put on lengthy pants or leggings as a base layer of safety. Add barely padded knee sleeves or compression sleeves to additional defend them. 

Set Up Water Stations 

In case you plan to finish the Burpee Mile WOD on a non-repeating route (that’s, you’ll journey away out of your place to begin for your complete mile), arrange water stations to forestall dehydration. Different choices embody carrying a hydration pack or having a good friend tag together with some fluids.  

Eat Earlier than and After

Lengthy exercises current the danger of low glycogen and low blood sugar, particularly when you don’t eat sufficient meals beforehand. You must eat a big meal excessive in carbohydrates and average in fat and protein about two hours earlier than beginning the Burpee Mile WOD. Chances are you’ll need to complement with a small, high-carb snack, resembling a banana, a couple of minutes earlier than beginning. Your physique might be depleted after ending the WOD, so refuel with fast-digesting carbohydrates and protein as quickly as attainable.  

The Filthy Fifty: This CrossFit WOD significantly assessments your health.

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