The Villain Challenges Revisited


In some ways it’s hard to believe that it’s been four years since I launched, the site that evolved into this one that you see here, with a shoestring budget, and the help of one other person in the span of one weekend. It has definitely been a journey and a learning experience that is still ongoing and constantly evolving.

On the heels of my recent post entitled “Ever Seen a Fat Guy Run a Five-Minute Mile”, which talks about the effects of aggressively pursuing performance goals, I decided to create this post to revisit the five, original “Villain Challenges” which were (still are) Greyskull standards of performance. I hope that this will encourage you to select one or two of these to focus on completing over the next several weeks (or months if you’re starting from a more modest position).

I know that you will find the results gained from pursuing these goals to be much to your liking.

I’ve provided a quick rundown of each below, and what you can expect from completing them. You can also find a link to each original post following the descriptions.

Villain Challenge One

This is the first of the original Greyskull standards. This one entails knocking out one hundred burpees in under five-minutes. I’ve long stated that I’ve never met a man or woman who could complete this task who was also unhappy with his or her body composition. This one develops lungs of steel, a hard, lean body, and an iron will.

Click Here to read the original post.


Villain Challenge Two

One of the most oft-neglected challenges. This one involves squatting your bodyweight on a barbell for fifty consecutive reps. Accomplish this one and you will have legs to die for, as well as a resolve that few will be able to match in terms of pushing through discomfort to accomplish something great.

Click Here to read the original post.


Villain Challenge Three

This one is one of the simpler ones to complete. This involves knocking out one hundred, solid push-ups in two-minutes, in compliance with Army APFT standards. You can expect to have a much more appealing upper body if you can accomplish this, as well as a much greater degree of strength on your upper body exercises.

Click Here to read the original post.


Villain Challenge Four

This one is one of my favorites, and is perhaps the greatest test of will in the VC’s. This one requires you to complete a five-mile ruck march in under one hour, with a forty-five pound rucksack. For those of you who’ve never rucked before, this adds a whole new dimension to the training of your body and your mind. Read this one, MOA, a friend and former contributor to the site provided an excellent write up on how to best accomplish this.

Click Here to read the original post.


Villain Challenge Five

Beast shit right here. This one is a take on the famed Soviet Spetsnaz pull-up test. The Villain version is eighteen dead-hang chin-ups with a twenty-five pound weight attached to a dipping belt. Knock this one out, and you will have an extremely formidable upper body, and will just plain be an all-around hard dude.

Click Here to read the original post.

Pick one or two of these challenges, and get after it hard. Once you’ve knocked one out, move on to another. When you can accomplish all five, you will be a beast among men, and will be a part of an extremely small percentage of the population whose fitness level (mental and physical) is truly elite.

If you have one of them down already, please send me a video at I’d love to begin featuring some of you making these challenges your bitch. To date I’ve never seen anyone, outside of Greyskull, complete all five. Let’s change that.

Show me what you’ve got. Knock out all five and I’ll come up with some sort of awesome prize for you to supplement your existing prize of being a complete and utter bad ass.

Go get it!



11 Responses

  1. ahahah

    I feel like I should by personal consults for the sole purpose of having JP bully me into doing my frequency chins and my burpee layers.

    November 3, 2014 at 3:45 pm

    • I think that’s an excellent idea. (Stretches bullying muscles).

      November 3, 2014 at 4:08 pm

  2. Thanks for wrapping these all up into one post. I was just compiling them together from reading across the blog.

    On my way to most of them with your guidance.

    And to the other poster, what you said is what has happened to me:
    “I feel like I should by personal consults for the sole purpose of having JP bully me into doing my frequency chins and my burpee layers.”

    Frequency chins & push-ups I love. But burpees are a daily hell.

    November 3, 2014 at 3:58 pm

  3. Noble

    Beastmode! Glad you compiled them all into one place. This should keep most of us busy for quite some time.

    November 3, 2014 at 11:37 pm

  4. Kevin

    Man, these look pretty awesome. I think I am going to start with the squat challenge since that’s where I’d like to improve the most.

    I’d love to see someone knock these out back to back.

    November 4, 2014 at 1:38 pm

  5. Doug

    Does your version of a burpee have a press up added when on the floor?

    November 4, 2014 at 2:51 pm

    • Nope, just a “belly flop” and then springing to your feet. We get enough push-ups in when we’re doing push-ups;)

      November 4, 2014 at 3:25 pm

      • Richard

        Hey JP

        I saw in the VC challenge one post (in the picture of the burpee) that your chest hits the ground in the example you gave, but above you said not to do the push-up part of the rep. Not trying to be an ass (it’s just a gift haha) but having to do or not do 100 push-up reps in 5 minutes is quite a difference that a simpleton like myself needs clarification on.

        Thanks bud

        Would love to be the first outside of your villainous crew that completes all and vids them.


        November 28, 2014 at 10:00 am

        • That’s been one of my most frequently answered questions over the last few years, whether or not there was a push up component to the burpee. For us, the burpee has never had a push up in it, but I’ve definitely learned that it is a point of confusion for some, and that I should have been more specific when communicating that to the masses.

          Looking forward to seeing you as the first out of Greyskull person to knock out all five!

          November 28, 2014 at 7:47 pm

  6. Jen

    Awesome, this is just the kick in the ass I need. Looking forward to completing them all.

    One question- I noticed a couple are scaled back for women- any reason not to just go for the full “guy” amount, or is it, like, physically impossible for women to do 100 push-ups?

    November 4, 2014 at 4:08 pm

    • Jen,

      I fully endorse any female who wishes to go after the “male” standards. That is the type of thinking that I truly admire.

      Get after them and put some of these guys to shame.

      November 4, 2014 at 5:10 pm

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