Ahhh, the 400m run.  Running all out for a quarter mile is by far one of the most physically demanding things we can put our bodies through.  In honor of the 400m run, here is a video of Michael Johnson’s 1999 world record (I wonder if Usain Bolt will tackle this record eventually).  He runs it in a staggering 43.18 seconds!  Truly a thing of beauty.  Enjoy!



Find max weight you can do for 1 Push Press + 1 Push Jerk + 1 Split Jerk

Then, abbreviated version of Regional WOD 6:


5 Deadlifts (315/205)

5 Muscle Ups


3 rds

15 Wall Balls (20/14)

15 Toes to Bar


100m Farmers Carry


20 Burpee Box Jumps (20”)


100m Farmers Carry


*Time cap is 15 min.