One of the best exercises to test your overall physical well-being and fitness is the pull-up. David Goggins set the record for most pull-ups in 24 hours back in 2013.
With 4,030 repetitions, David Goggins pull up record held for some time before it was finally broken.
David Goggins is one of the most interesting characters out there. He’s an ultra-marathon endurance athlete, cyclist, triathlete, author, and motivational speaker.
The Toughest Man Alive
Goggins is known as one of the toughest men in the world. Not only that, but he’s also a retired armed forces Navy SEAL and served in the Iraq War.
David’s story was shared through a self-help memoir titled “Can’t Hurt Me” in 2018, a New York Times bestseller with millions of copies sold.
First Attempt at The Pull-Up Record
In 2012, David Goggins appeared on the Today Show, where he attempted to set the Guinness world record for most pull-ups in a 24-hour period.
His mission was to raise money for the families of soldiers who were killed in action.
Goggins brought his pull-up bar to the show’s studio and discussed his motivations with show host Matt Lauer.
Over the next 24 hours, he consumed only liquids and didn’t sleep. With only short breaks in between his pull-ups, he needed 4,021 to break the record.
“Only you can master your mind, which is what it takes to live a bold life filled with accomplishments most people consider beyond their capability.”
David Goggins
His first attempt at the pull-up record in 2012 on the Today Show came up short. Goggins stopped his chase for the pull-up record after five hours when he tore a muscle in his forearm.
He didn’t break the record on this attempt, but he did raise over $10,000 for the Special Operations Warrior Foundation and Wounded Warrior Project.
Second Pull-Up Record Attempt
Later in 2012, Goggins’ attempt at the pull-up record in Nashville, Tennessee fell short again.
After 12 hours, Goggins completed 3,207 pull-ups for a mighty second attempt but suffered third-degree burns and blisters on his hands from the bar’s friction.
“Never let people who choose the path of least resistance steer you away from your chosen path of most resistance.”
David Goggins
David Goggins Pull Up Record on the Third Attempt
On his third attempt, David Goggins broke the Guinness world records title for most pull-ups in a 24-hour period with 4030 reps.
With special pairs of gloves developed to protect his skin from the friction of the bar, Goggins only needed 17 hours to become the new all-time pull-up record holder.
His achievement would stand as the highest number of pull-ups in 24 hours until the following year.
“You have to build calluses on your brain just like how you build calluses on your hands. Callus your mind through pain and suffering.”
David Goggins
Endurance Races
During his military service, David lost several friends in an Afghanistan helicopter crash.
His goal was to raise money for the families and children of fallen soldiers through the Special Operations Warrior Foundation.
There was no better way for him to do this than through the Badwater Ultramarathon and other grueling endurance challenges.
“Don’t focus on what you think you deserve. Take aim at what you are willing to earn.”
David Goggins
After his endurance races, he’s proven his title as the world’s toughest athlete. The Badwater Ultra race, Ultraman World Championship, Music City Ultra 50k, and the Infinitus 88k are all races where he finished at the top.
Goggins has raised millions of dollars for scholarships and grants to children of special operations fallen soldiers.
Military Career, Air Force, Navy Seal, Army Ranger
Goggins began his military career as a member of the United States Air Force Tactical Air Control party for five years. He then left the Air Force and attempted to join the Navy SEALS.
After three attempts, he was able to complete SEAL training and graduate from BUD/S. Retired Navy Seal David Goggins served with SEAL team five in Iraq in 2001.
Although it took three tries, hell week was no match for Goggins in the long run. The former Navy SEAL describes the experience in many of his lengthy podcast interviews.
“Pain unlocks a secret doorway in the mind, one that leads to both peak performance, and beautiful silence.”
David Goggins
In 2004, Goggins graduated from U.S. Army Ranger School with the “Top Honor Man” distinction.
When you think you just can’t go on any further, David Goggins is there to remind you there’s always further to go. Goggins developed a strong work ethic at a young age.
His father, Trunnis Goggins, owned a local skate rink called Skateland in Williamsville, New York. His formative years were busy learning the value of hard work and how to go beyond your comfort zone.
Learn From The Greats
If you need a new physical challenge in your life, consider the pull-up. It can be one of the most challenging exercises and a great way to improve overall muscle strength.
The pull-up strengthens the back muscles, arm, and shoulder muscles and improves grip. One of the most overlooked benefits of doing pull up is the improvement in mental health.
It’s a surprising fact that a large percentage of people in the world are unable to do one single pull-up. The increased self-esteem and sense of accomplishment after training your body to do a single pull-up can have significant positive effects.
Learn the lessons of discipline and hard work from some of the toughest people in the world like David Goggins. Through one simple exercise like the pull-up, you can develop the mindset of toughness and grit.
Get up on that bar and start your pull-up training routine today. Give yourself a boost of mental and physical strength.
David Goggins Breaks the Guinness 24-hour Pull-up World Record with 4030 from Phenomic Games on Vimeo.
David Goggins 30-Rep Push Up Challenge
Recently, David Goggins shared a video on “a simple 30 push-up workout that’s not so simple.”
It’s called the “Bring Sally Up” challenge, and it uses lyrics from the Moby song ‘Flower’ off his 2000 album ‘Play.’
Here’s a summary:
- Every time you hear the word “up,” you push yourself up with your arms straight. Keep your back perfectly straight.
- Hold the “up” push-up position until you hear the word “down” in the song. Keep your back straight and don’t let your chest touch the ground.
- Stay in the lower “down” position until you hear the word “up” in the song. And repeat for the duration of the song.
- If you’re just beginning, try the kneeling version of push-ups until you’re ready for the real thing.
David Goggins Workout Routine
Stretching, calisthenics, running, and bodyweight exercises dominate the daily routine of David Goggins. Here’s a typical day in the life of the toughest man on the planet.
- Running 10-15 miles
- Biking 25 miles
- Lunch break – Run of 5-6 miles
- Afternoon – Bike of 20 miles
- Afternoon – Run of 3-5 miles
- Deadlifts 3 sets of 10 reps
- Pull-Ups 3 sets of 5 reps
- Squats 5 sets of 5 reps
- Push-Ups 5 sets of 25 reps
- Lunges 3 sets of 12 reps
- Cores – Russian sit-ups & V-Ups 3 sets of 10 reps
Favorite David Goggins Quotes
“We don’t rise to the level of our expectations, we fall to the level of our training.”
“From the time you take your first breath, you become eligible to die. You also become eligible to find your greatness and become the one warrior”
“If you choose to do something, attack it.”
“I don’t stop when I’m tired, I stop when I’m done.”
Best David Goggins Podcast Episodes
When you’re ready to dive deeper into what makes David Goggins tick, there are several excellent podcast episodes revealing the raw and uncensored truth behind the man.
- Joe Rogan has hosted Goggins several times on his podcast, The Joe Rogan Experience. Along with other legendary endurance athletes like Cameron Hanes, Eddie Izzard, and Zach Bitter, Goggins tells his story from start to finish on how he’s developed mental toughness.
- The Rich Roll Podcast in January of 2017, David Goggins’ first podcast appearance ever.
- Impact Theory with Tom Bilyeu, December 2018.
- The Unbeatable Mind Podcast with Mark Divine, March 2018.
- Order of Man with Ryan Michler, January 2019.
- Mark Bell’s Power Project Podcast, December 2018.
- Brute Strength Podcast, January 2019
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