thanks for the tips Jeff; it's a tiny bit better this morning- I was limping last night like my foot was broke! found some stretches last night and will try the rolling with a frozen water bottle
Murph for those that don't know
1 mile run 100 pull-ups 200 pushups 300 air squats 1 mile run
you can break up the exercises in the middle any way you want, but have to complete all reps; when I do it I do 20 sets of 5 pull-ups, 10 pushups and 15 air squats- towards the end things generally fall apart, especially the pull-ups and you get what you can
it's a really tough workout and probably has been 6 months + since I've done it, get my heel healed and I'll give it another go
