workout of the day

Friday 111111

..

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Compare to 101231.

"A Language to Diagnose: Part 5" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

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"A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction."
- Benjamin Spock

Sean Kelly.