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“Milkha Singh”

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CrossFit Vyom Memorial WOD

514 16
  • 3 Rounds for Time
  • 200 meter Run
  • 5 Strict Pull-Ups
  • 6 Strict Handstand Push-Ups
  • 400 meter Run
  • 6 Strict Ring Dips
  • 4 Pistols (each side)
  • 60 Double-Unders

With a running clock, complete 3 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 the Double-Unders is completed.


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namesake photo

Background: This workout is dedicated to Milha Singh, also known as The Flying Sikh, who was an Indian track and field sprinter who was introduced to the sport while serving in the Indian Army. He passed away on June 18, 2021, in Chandigarh, India at the age of 91.

According to Wikipedia, he is the only athlete to win gold at 400 metres at the Asian Games as well as the Commonwealth Games. He also won gold medals in the 1958 and 1962 Asian Games. He represented India in the 1956 Summer Olympics in Melbourne, the 1960 Summer Olympics in Rome and the 1964 Summer Olympics in Tokyo. He was awarded the Padma Shri, India’s fourth-highest civilian honour, in recognition of his sporting achievements.

The race for which Singh was best remembered is his fourth-place finish in the 400 metres final at the 1960 Olympic Games, which he had entered as one of the favourites. He led the race till the 200m mark before easing off, allowing others to pass him. Various records were broken in the race, which required a photo-finish and saw American Otis Davis being declared the winner by one-hundredth of a second over German Carl Kaufmann. Singh’s fourth-place time of 45.73 seconds was the Indian national record for almost 40 years. Singh was born on November 20, 1929.

The workout was designed by Coach Simranjit @coachsimranjit of CrossFit Vyom (Maharashtra, India) who was inspired by Milkha and led him to CrossFit.

The rep scheme signifies:
– 3 rounds for being a 3-time Olympic athelte
– 5 and 6 reps for the 1956 Melbourne Olympics
– 6 and 4 reps for the 1964 Tokyo Olympics
– 60 Double-Unders for the 1960 Rome Olympics
– 91 total reps per round for his age when he passed away.

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