MileSplit went to the Bronx to see Millrose mile contender Conor Lundy and his Fordham Prep squad work out on the campus of Fordham University. Coach George Febles put the boys through the Antietam workout, which is named for the legendarily Civil War battle--specifically the photographs that Matthew Brady took of bodies splayed across the battlefield. The idea is that the workout leaves the team on the floor like this after:
We'll spare you the actual war photos, though those are something.
The workout:
Warm up
600 fast (not a part of regular Antietam)
Mile jog
8x200 @ 800 race pace w/30 seconds recovery
Lundy, a 4:08 miler, hit his 600 in 1:28 and his 200s in 28 each. With 30 seconds recovery, that's a brutal workout. He'll face off against a loaded field in Manhattan on Saturday evening; MileSplit will provide on-the-ground coverage.
