- 25 pull-ups
- 50 deadlifts at 135 pounds
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 "floor wipers" (135 pounds)
- 50 "clean and press" at 36 pounds (kettlebell)
- 25 more pull-ups — for a total of 300 reps
Mark Twight, who was a CrossFitter, arguably pushed some of the initial recognition of the training methodology by preparing some of the actors for the movie 300. His group-suffering style was revolutionary to many, and threatening to some. As noted in a WebMD article:
"Twight warns that his Spartan workout is not for the faint-hearted, nor the out-of-shape.
Traditional exercise physiologists who took a look at the 300 workout for WebMD agree with him, and they caution that Twight is not certified as a trainer by conventional organizations."
…as if quality was predetermined by convention. Twight's website, Gym Jones, contains a gold mine of the climber-turned-trainer-turned-cyclist's writing, photography, and philosophy. His tale of the "300" workout is a great read, and while the story of his break with CrossFit founder Greg Glassman isn't found on the site, there's one deliciously obscure reference in Twight's bio.