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“The Longest Mile”

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Benchmark WOD

90.1K 4.7K
  • 4 Rounds for Time
  • 10 Burpees
  • 100 meter Run
  • 10 Air Squats
  • 100 meter Run
  • 10 Push-Ups
  • 100 meter Run
  • 10 Sit-Ups
  • 100 meter Run

With a running clock, perform four rounds of the prescribed work in the order written, as fast as possible (“For Time“).

Score is the time on the clock when the last round of 100 meter Run is completed.


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Background: “The Longest Mile” workout was first posted in the CrossFit Forum by Shane Threlkeld on July 17, 2008. It has since been adopted as a bodyweight benchmark WOD by gyms and athletes around the world in the functional fitness community.

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