Workout of the Day
Every 12 minutes for 36 minutes (3 sets) of:
Run 1 Mile (1600 Meters) as quickly as possible.

Perform this on a regulation track if possible. Each set should be a max effort. I don’t want to see that you can pace, I want to see that you can bust your ass, and then repeat the effort. There will be drop-off…I want to see (and want you to see) what that drop-off looks like. I also want to see you PR your timed mile…at least once. 🙂

Please don’t make me say that you’ll be dead to me if you don’t complete this. I would like to believe that saying it once underscored my desire for you to accept uncomfortable training sessions, to embrace training in a way that might be unfamiliar and highlight weaknesses. Our community has come to love the barbell – which is awesome – but we cannot forget that to succeed in this sport you must have a huge aerobic base and exorbitant mental fortitude. Get to the track, take some friends with you, and get after it.

  • K_NorCal

    Wasn’t going to be able to do this on Saturday, so I did a moonlit track run….not the best times, but I finished it! Fun times on a Friday night!!

  • Jason Hatch

    A.6:12, 6:20, 6:36. I am sure I can run faster but I did this wod less than 2 hours after today’s wod because we are going to a competition tomorrow and will not have time to train.
    Night runs are never fun, thank god I have a great training partner.

  • Kristin Holte

    Did this before breakfast because of work…not optimal, but I finished:)


  • Stefan Håkansson Aleborn

    (Crossfit Kalmar) 5:51-6:01-6:04. I´m having trouble to increase speed once i started my race. I´m not as tired as i should be afterwards. I have to begin whit a higher speed i guess :).

  • 7:19-7:35-7:45. No track run. Had some uphill and downhill running.

  • Mange

    6:50 PR

    I’m a very, very bad runner… Not happy with the results

  • Ted Gunhamn

    5:40, 6:00, 6:00
    Didnt go as well as I hoped, had problems keeping a high speed during first 400 m and didnt quite have the energy to accelerate.

    • Kyle McDermid (Canada East)

      I’d be very happy with that! Great job.

  • Espen Hellesøy

    6:15 PR, 6:51, 7:05.

    Good workout! I think a lot of us really needed this. Definitely a weakness. Keep ’em coming! 😀

  • Karl

    7:01 – 7:18 – 7:23


  • Scott Abston

    No track so I ran at my box which includes a pretty good hill you have to run up and down twice per mile, that said I am an awful runner so it was good for me.


    PS CJ you are dead to me.

  • Preben Nordanger

    6:34, 7:15, 7:19. Have never ran 1600 m for time before.

    “Running sucks” 😉

  • Frank Nguyen

    I did this about 2 months ago and it was just as rough… hard to PR without partners though. Thank goodness for my long legs! Thanks, CJ.

  • Richard Madrid

    Every 12mins for 3 sets: 1mile run


    1mile PR is 6:20 so no PR today.

  • Emil Christensen

    5:51, 6:06, 6:15

  • patskinner

    5:42, 5:55 + Did a partner chipper with my brother since he was in town.

    On the runs felt fine aerobically, legs felt a bit heavy and couldn’t turnover quick for a better finish.

  • Kyle McDermid (Canada East)

    5:53, 5:53, 6:12… brutal but awesome! The beta alanine seems to be working well, zero burn, it was all mental and aerobic.

  • Chris Jeffers

    A. 8:05,8:23,9:05
    Clearly a huge weakness, however, the loop I ran in my neighborhood ended with a brutal uphill run. Like someone else said, breathing wasn’t too bad til the hill. My legs and hips just felt so tight and heavy.

  • 5:49, 6:20, 6:22

    Happy with the pushing. We were 8 guys doing it together today so nowhere to hide!

  • Andreas Lindberg

    A: 5:50-6:00-6:10

    No track available, but it was flat an pretty accurate diatance.

  • Ketil Kjele

    5:37, 5:40, 5:56 – short of time, 4:20 break between sets. No track, a bit undulating

    Nice WO!

  • Andres Castro

    0:00 – 7:16 PR
    12:00 – 19:34 = 7:34
    24:00 – 31:55 = 7:55

    My last 1 mile PR was 8:34

  • Samuel David

    6:08 6:42 6:55

    Havent ran a mile on a regulation track since college. This was measured exactly via satellite. Sub 6 is there.

  • Alexandria Anderson

    No track. 8:20, 8:28, 9:36. Very slow for me, but 31 weeks pregnant.

  • Connor Duddy

    5:41 6:21 6:38
    Can’t remember the last time I tested my mile so I’m going to write 5:41 up as a PR. Need to work on maintaining. Not happy with the huge drop off but surprisingly enjoyed this one!

  • Alan Eberstein

    6:10, 6:27, 7:00

  • Kevin Cherrick


    I’ll spare u the commentary

    • Kevin Cherrick

      Regulation track

  • A.

    All mental and aerobic like Kyle said. Going to be really sore in my calves tomorrow. This is my second track workout in my life and first time tracking time.

  • Aryel Giroux Portelance

    A. 6:36/6:53/7:31
    No track

  • Jamie Crabb


    No track

  • Drew Jackson (CW)

    (6″1 210lb 23)
    1-5:56 puked

  • Quinn Boyer

    feels good to finally be back. missed two straight weeks of consistent training for new job training and living in a hotel. have some serious work to make up.

    1. 6:30
    2. 6:56
    3. 7:24.
    goal was to run 3 sub 7’s but that last round was rough.

  • Margaret Smith

    6:05, 6:42, 6:59

  • Kyle Boyer

    6:10, 7:10, 7:44. Real mental struggle today and I feel like I lost the battle. Positive is I can only go up from here:)

  • Kyle Flanders

    On a regulation track
    Kicked my butt!

  • robert sax

    a) 5:20 5:24 5:30

    • robert sax

      no track but our run is 800m with a slight incline at the 400m point of the loop and a slight decline at the 600m point

  • Joshua Smith


  • Tyler Goerlitz


  • Noah

    On a real track…
    6:24, 7:30, 7:30. I’m just happy Apollo and Ryan didn’t lap me!

    • Cj Martin

      Every day you’re shuffling. Good work buddy.

  • Apollo


    No pr and I swear I didn’t pace but I’m happy with the level I was able to maintain went to a standard track.

    • Cj Martin

      Solid splits Apollo…next time under 6 for all of them.

      • Apollo

        Thanks and ya I got that next go round!

  • Mark Buskas (NW)

    I realize I am now dead to you CJ, and trust me, I would have much rather run! Did 200 calories on the airdyne every 12 min.


  • Dan Johnson

    6:36,6:48,6:53. Previous 1 mile pr was 6:56

    Goal today was to keep all of these miles under 7 minutes. Kept my stopwatch with me so I knew what markers I had to be at to do it.

    • Dan Johnson

      Regulation track

    • Cj Martin

      Atta boy! Nice work Dan!

      • Dan Johnson

        Thanks CJ!!

  • tony j

    Done on a track 6:14, 6:45, 6:50

  • tony j

    Done on track 6:14, 6:45, 6:50

  • Ricky Rossal (Guatemala)

    6:15 / 6:52 / 6:39

  • Cheryl Creasey (NW)

    Stoneway Tribe @ track:
    Cheryl 7:29/7:33/7:59
    Morgan 5:45/5:57/6:27
    Scott 6:33/6:23/6:47
    Elijah 6:10/6:29/6:57
    Ryan 7:19/7:29/7:45

    • Cj Martin

      Love this! Always more fun with friends.

  • Henry

    Had the crossfit team-championship of switzerland today.
    3 guys, 1 girl. we all follow the blog. and won!
    good times

    • Lukas Esslinger

      yess bro 🙂 congrats!

    • Elissa

      Congrats! 🙂

    • Cj Martin

      Nice work Henry!

  • Tobin

    5:58-6:09-6:14 Previous PR was around 6:30

  • Tristan

    6:25. 7:21. 7:35 on the road

  • Jonathan Mexico

    6:43, 7:15, 7:43.

    • Jonathan Mexico

      Also I’m going to play the altitude card. 2300m or 7545ft. So pretty much no air. Also I suck at running so i’m going to look for reasons

  • Karen McCadam

    7:47, 8:30, 8:56
    A bunch of us went down to the track. My first mile was pretty all out, wanted to be faster on the 2nd and 3rd, but I fell off. It was fun now that it’s over!

  • Steve

    A. 7:34

  • Will Brindza

    6;43, 7:00, 7:15 on track, went all out not too bad had tight hips today

  • Leah W

    6:51, 8:06, 8:30. My previous best was a 7:30 mile so I was extremely happy with how this went!

  • Runs: 6:52, 7:23, 7:26 – Ran on hilly 400m out/back/out/back. Not comparative to track times but effort in relation to drop-off should be similar.

    Finally had my MRI yesterday. Looking forward to see what they have to say about it in a week or so. Shoulder was sore so skipped yesterdays WOD.

    • Kyle McDermid (Canada East)

      Got an MRI on my back a few weeks ago, docs say there’s nothing wrong but it’s always super tight on one side (lower back). It’s been 18 months. Good and bad news I guess. Hope it goes well!

  • Chad Leckie

    6:12/ 6:25/ 7:12
    On a regulation track

  • Thomas Cofer

    Ran the fire breather today which was a 6-7 mile mud run. The event was sponsored by the garage games and had a mix of cf style challenges in the middle of the run. Don’t think another three is in the tank for me today

  • Mendy

    Went to the track!

  • Powertrip

    I don’t mind running and incorporate it frequently, but this was a planned rest day for me, as I am doing the Spartan Race tomorrow, which will test my aerobic base and more.
    Sorry coach.

  • Olivier Thibert

    Well… It tell me that I have to run more often, it was a mental battle today!
    Went on a 200m track with some fellow of my gym, two of them were rocket!
    Did 6:46-7:26-7:53, both lap me in round 2 and 3….

  • Lukas Esslinger

    Ran 1 mile on the road next to the beach. (measured with google maps)

    6:30 (ran 3 blocks too far -.-)

  • D.J. Neyens

    5:32/5:24/5:37. Not on a regulation track but I measured it to the exact foot and made sure not to cut any corners. First time was a little slower than it should have been because my knee with the torn lateral meniscus kept locking and was pretty painful, it didn’t bother me nearly ASCII on runs two and three. On a side note I am getting the knee fixed in early September so hopefully I will be pain free. No PR today.

  • Beth (South Central)

    We did a HERO wod to honor fallen firefighters in Houston. Did do 2 miles as part of the workout. I will tackle this one soon since running is a weakness!

    1 mile run (7:00)
    68 push ups
    68 kbs (40#)
    51 situps
    51 burpees
    1 mile run (7:40)

  • Garth Cooke (CFNO)

    At a crossfit competiton in Kamloops so I actually had a track to run at! Legs are so very sore now!

  • Procharged Mopar

    I Aint Dead Yet DAMmit: 🙂
    After first 800m I thought I was gonna die but kept repeating above and visualizing being able to post it.
    Ive have only ran that far ONCE in last 25yrs.

    @work from 7am-2pm I did twenty four rounds of Strict:
    8x bar dips, 5x c2b chins, and 10x reverse lunge hops

    Did “she” workout with wife @about 60%(speed/tech. work) so She didn’t have to workout alone.
    Snatch to Moderate/ C&J to heavy/ CGBP sets of 5/ PC to 225#/ 8min of C&[email protected] x18reps

    Mile repeats
    7:48, 8:14, 8:24

  • David Schroeder

    Disgusted. but not suprised.Are we going to do this again in the near future?

  • Litsa Olsson

    7:50PR/8:12/8:40 Ran on road down half way and back with small hills

  • Benny Roe


  • Elissa

    on road, a little hilly.

  • Brian Willbur

    I’ll admit that I almost didn’t do this workout today. I spent all day judging at the Summer Showdown and was pretty beat afterward. I ended up hitting the track anyway and overall, I’m happy with the results (but I do think I could go a little faster if I was a little fresher going into it).

    7:08; 7:17; 7:24

  • Ma (F)

    1. 7.48
    2. 8.59
    3. 8.57
    In terrain…

  • Curt Manning CanWest

    7:03/6:43/6:40 (regulation track)

    Knew I’d be slow…. but didn’t expect it to be this bad.

    Will be adding in some extra running.

    PR 2 years ago was 5:20

  • Kitt Iversen

    7.20/6.38/7.13. Not on a track.

  • Johan Blomqvist

    6.34, 6.46, 6.45

  • Kim Wahlgren

    6.10, 6.18, 6, 31 Ran 1800m

  • Erik – Stockholm


    I have never timed a mile run before, so 6:06 is a PR I guess.

  • Brent 43 y/o, 185

    On track
    OK with the times since running has really been a goat lately. I think PR is just around 6:20. It was mostly lungs that held me up.

  • Elin

    Did the workout today since I was out of town helping out at a CF comp yesterday. Did the running outside on a track in the wind and rain (love Swedish weather!)
    1. 6:32
    2. 6:47
    3. 6:47

    Have only done 1 mile on the 1 mile/lunges wod a couple of weeks ago. I guess 6:32 was PR for me.

  • Brian Maier

    6:18/6:39/6:51….on track.

    Horrible….1min off of PR…need to spend more time on the track.

  • Paulb

    Post tib tendonitis has me off running for a bit. Wanted to feel some pain so rowed a 2k for time. Hit a 18 second PR. 6:58.5

  • MikaelBouvin

    6:28 6:15 6:21

  • Zach (Socal)

    Had to switch to today (Sun)


    • Cj Martin

      Solid times Zach!

      • Zach (Socal)

        Thanks CJ. May have lost all my fast twitch muscle from it but the one positive adaptation from 4 years of marathon / cycling training is now I have decent endurance.


    • Will Peddie

      Geez man.

  • Mika Ingley

    Ran kway paay 2x
    First time with 20lb vest on second time without. really slow active recovery pace 26mins first time 20 mins the second time.

    • I love that hill! It reminds me of good times

  • Lōz



  • Noah Morford

    3-1 miles
    7:10 cramp in ribs at 800 fuck

    6’0, 220# not fun need this more bad

    Thank you for the guy check cj

  • Braulio Garcia

    Not on a track.

  • Lindsay Vaughan

    1) 6:35
    2) 7:13
    3) 7:17

    • Brad Chase

      Nice work friend! Going to hit this one later today.

  • Cj Martin

    Great job everyone! I know you didn’t all love that, but you’re all better people for having done it. 🙂 As a community, we’ve really fallen away from running. We are pretty darn certain that it’s not going to be part of the Open or Regionals, but we know it’s going to be a part of Games every year. So from the aspect of competition preparation, it’s not essential for the vast majority of you in the same way as managing a barbell or pull-ups. Nonetheless, when we’re looking at a simple assessment of an athlete’s fitness and general physical preparedness, a timed mile is one of the most fundamental measures of work capacity. Guys, if you’re incapable of a sub-6:00 mile, you need to make that a goal. Ladies, you need to be capable of sub-7:00. It may not be essential for the sport of CrossFit, but they’re solid markers of fitness and should be priorities for well-rounded athletes.

  • Eric Gleason

    1. 6:41
    2. 6:59

    Had to stop there, kids were ready to go.

  • Tommy Williams (Afghanistan)

    6’5″ 229lbs

    6:42, 8:25, 09:05

    First time running more than 800m since I spranged my ankle two months ago. it started to go dead on me on the last mile. but I was able to maintain my onw mile split I think it was even a 5 sec pr. I ran a 400m all out sprint last month and Pr’d at 1:15. totally letting me know that this programming is working. Thanks guys.

    • Cj Martin

      Great job Tommy! 6’5″, 230 putting in work on the track…I love this!

  • Jason Biggeman

    Sorry CJ, I hate running but wanted to do this. Unfortunately found out I have bronchitis so couldn’t complete this. I will do it this week as a double session on Wednesday instead so that I’m not dead to you.

  • HB


    Went out way to hard on the first mile and blew up!! battled to stay under 6. Was a little disappointed with these times but this was exactly what I needed

  • Chase H.

    Ran on a .9 mile nature trail. 5:40/5:53/ out of time for 3rd please don’t hate me CJ.

  • Kyle McDermid (Canada East)

    My calves and obliques are very sore, anyone else?

    • Kyle McDermid (Canada East)

      To the point where I can barely walk. I was wondering if this was at all indicative of good/ bad running form?

  • Bryan St. Andrews

    We had a team competition on Sunday so we postponed this and will get it done during this week. Myself and another guy took 5th out of 46teams and our girls took 4th. Everyone felt good, thanks… we’ll get this in at some point, probably wednesday night

  • Roque Corona

    My miles are very slow. Simply rested 4 minutes between each one.

    1st: 9:43
    2nd: 10:01

  • Stacy A.

    8:21, 9:01, 9:07

  • Josh M

    So I did this yesterday (Tuesday 20 Aug) since I was stuck at work and knew I would be. Did this on a treadmill, it sucked.

    5:50, 5:47, 5:39

  • Tim Pell (CrossFit AI Calgary)

    Did this Tuesday after getting back from trip…

    1. 6:39
    2. 7:20
    3. 7:59


  • Brad Chase

    CJ, I was dead to you, but not anymore. I did it. Got back from camping this week and had to do this one.

    I was running the first lap and my pace was 1:40, 1:40, 1:20, then on the last lap I was just picturing CJ avatar barking “Guys, if you’re incapable of a sub-6:00 mile, you need to make that a goal.” – and I was like, this lap if for CJ. Hit 5:57 and starting screaming like a little school girl in joy/pain.

    Totally would have given you a finish line hug and butt slap if you had been there CJ. Thanks for the pep talk.

    Mile 2 was a mental battle: 7:54. A little drop off some might say.
    Mile 3 was 6:51.

    • Cj Martin

      Haha! This is awesome. Well done Brad!

  • Pat

    5:53, 5:55, 6:12 sore for days afterwards.

  • Sairs

    6:35, 6:55, 6:48

  • Mitch O’Reilly


  • Sean Lamb


  • Vince D’Orazi

    5:55, 6:43, 6:41
    First time i’ve ever gone sub 6 on a mile run! Apparently I could’ve gone harder on the second mile…it definitely didn’t feel like it at the time though

  • Dave Rempel

    Um not so pleased with this-it will improve!!

  • Ehren Vaughan

    5:40, 6:06. 6:09

    • Brad Chase

      Wow, you were moving! How did you get so fast.

  • Leya Moore

    Times were 7:09/8:03/9:12. Did this in the alley instead of at the track.