The CrossFit Monterey warm-up, designed to "increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training." (Greg Glassman, "A Better Warm Up," CrossFit Journal Issue 08 - April 2003.)
Ran 5k at Garland Ranch - 39:01. My PR is 38:09, but my legs were TRASHED. I wanted to quit 200m in, so I am pretty happy with this.