This series of GWODs was designed exclusively for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go. 

Before you tackle this workout, try this quick and effective full-body warm-up. It's just five simple moves but hits every major muscle group and gets your heart pumping.

Greatist Workout of the Day: Miller Mile

The Miller Mile

Going as fast as is safely possible, complete 4 rounds of the following circuit.

10 Hand Release Push-Ups
10 Box Jumps
10 Sit-Ups
400-meter run

Want to kick up the intensity? Speed it up. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD! 

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