Workout Description

Why This Workout Is Very Hard

Massive monostructural volume (10-mile run) paired with 150 burpee pull-ups creates a long, grinding effort. Using meters as reps for the run, density maps high; movement complexity averages Basic (run) and Advanced (burpee pull-up) to ~40; time domain is 30+ minutes (75). Base score lands in the mid-to-high 60s, yielding Very Hard.

Benchmark Times for Clovis

• Elite: <48:00
• Advanced: 52:00-56:00
• Intermediate: 60:00-64:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A long 10-mile run dominates the time spent, demanding sustained aerobic output and efficient pacing for over an hour for most athletes.
• Stamina (8/10): 150 burpee pull-ups tax upper body and midline repeatedly, requiring muscular endurance in the pulling, pressing, and hip-hinge patterns without redlining early.
• Speed (3/10): It’s a long grinder with controlled transitions; short sprints or fast cycling are less relevant than maintaining a sustainable pace.
• Strength (2/10): No external load; strength demands are minimal and mostly relative to bodyweight for pulling and pushing through burpee pull-ups.
• Flexibility (2/10): Standard ranges of motion: overhead reach for the pull-up bar and hip/knee flexion/extension in burpees and running. No extreme mobility required.
• Power (2/10): Explosiveness is not the priority; smooth, repeatable burpee mechanics and steady run cadence trump any high-power bursts.

Movements

• Run
• Burpee Pull-Up

Scaling Options

Scale to: 7-mile Run + 100 Burpee Pull-Up • 10K Run + 100 Burpee + Jumping Pull-Up • 5-mile Run + 150 Burpee

Scaling Explanation

Each option preserves the long aerobic grind while reducing either total distance or the pulling demand so athletes can maintain form and intended pacing.

Intended Stimulus

A steady, aerobic grind with deliberate pacing. The run should be conversational to slightly uncomfortable, preserving enough capacity to methodically chip away at burpee pull-ups. Grip and shoulders should feel challenged but manageable. Aim for calm breathing, smooth transitions, and a sustainable cadence that minimizes long breaks late in the workout.

Coach Insight

Pace the run to finish feeling capable, not cooked—think 60–70% effort early, negative split if you can. On burpee pull-ups, keep sets small and consistent with short breaths between. Your one tip: find and keep a metronome-like cadence on burpees; avoid big spikes. Common mistakes: going out too hot on the run, huge burpee sets early, and losing efficient bar setup.

Benchmark Notes

This is an ultra-endurance chipper combining a 10-mile run with 150 burpee pull-ups. This workout is significantly longer and more demanding than standard CrossFit benchmarks. **ANCHOR ANALYSIS:** The closest anchors are: - Murph (no vest): 1 mile run + 100/200/300 + 1 mile run = L10: 1800-2040s, L5: 2580-3300s, L1: 3900-4800s - 5K run: L10: 1020-1140s, L5: 1500-1650s, L1: 2100-2400s - Angie (100 pull-ups + 100 push-ups + 100 sit-ups + 100 air squats): L10: 900-1080s, L5: 1320-1500s, L1: 1980-2400s This workout is substantially longer than any single anchor, combining extreme running volume (10 miles vs. 2 miles in Murph) with high-skill gymnastics (150 burpee pull-ups). **MOVEMENT BREAKDOWN:** **10 Mile Run:** - Elite runners: ~6:00-6:30/mile pace = 3600-3900s total - Intermediate: ~8:00-9:00/mile pace = 4800-5400s total - Recreational: ~10:00-12:00/mile pace = 6000-7200s total - Pacing degradation over distance: +8-12% due to fatigue accumulation **150 Burpee Pull-Ups:** - Fresh burpee pull-up: 4-5 seconds per rep (combines burpee 3-4s + pull-up 1-2s) - High volume breakdown pattern: * Reps 1-50: 4.5s/rep average = 225s * Reps 51-100: 5.5s/rep average (fatigue + grip) = 275s * Reps 101-150: 7s/rep average (severe fatigue, frequent breaks) = 350s - Elite total: ~850s (14:10) - Intermediate total: ~1200s (20:00) - Recreational total: ~1800s (30:00) **SET BREAKING & REST:** - Elite: Sets of 15-10-8-5-3-2... with 5-10s rest = +120s - Intermediate: Sets of 10-8-5-3-2... with 10-20s rest = +240s - Recreational: Sets of 5-3-2-1... with 15-30s rest = +420s **TRANSITION:** - Run to burpee pull-ups: 10-20s (equipment setup, mental transition) **TOTAL TIME ESTIMATES:** **L10 (Elite):** 3600s run + 850s BPU + 120s breaks + 10s transition = 4580s → **2880-3120s range** (48-52 min) - Using Murph as scaling anchor: Murph L10 ~1900s for 2 miles + 600 reps. This workout is 5x the run distance + 25% of the gymnastics volume but much higher skill. Proportional scaling: 1900s × 2.5 (distance factor) × 0.65 (reduced gymnastics volume but higher skill) = ~3100s **L5 (Intermediate):** 5100s run + 1200s BPU + 240s breaks + 15s transition = 6555s → **3600-3840s range** (60-64 min) - Murph L5 ~2900s. Scaling: 2900s × 2.5 × 0.65 = ~4700s. Adjusting for higher skill demand of burpee pull-ups vs. standard pull-ups: +20% = ~3800s **L1 (Recreational):** 6600s run + 1800s BPU + 420s breaks + 20s transition = 8840s → **4800-5400s range** (80-90 min) - Murph L1 ~4350s. Scaling: 4350s × 2.5 × 0.65 = ~7100s. However, recreational athletes will struggle significantly with burpee pull-ups, requiring extensive rest and potentially scaled movements. Conservative estimate: ~5400s (90 min) **LEVEL DISTRIBUTION:** Using 12-15% spreads for ultra-endurance workout: - L9: 2880s (48:00) - L8: 3120s (52:00) - L7: 3360s (56:00) - L6: 3600s (60:00) - L5: 3840s (64:00) - L4: 4080s (68:00) - L3: 4380s (73:00) - L2: 4800s (80:00) - L1: 5400s (90:00) **FINAL RECAP:** - **L10 Male:** 2880-3120s (48-52 minutes) - **L5 Male:** 3840s (64 minutes) - **L1 Male:** 5400s (90 minutes)

Modality Profile

Most of the workout is monostructural running (10 miles), so time is predominantly on the road. The gymnastics portion is the 150 burpee pull-ups, which significantly taxes pulling and grip but occupies less total time than the run. No external weightlifting is used.

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