Michael
RoundsIn honor of Navy Lieutenant Michael McGreevy, who made the ultimate sacrifice in Afghanistan on June 28, 2005. This Hero WOD tests endurance and midline stability through three rounds of running and core work. LT McGreevy was a SEAL team member who gave his life for his country.
3 rounds for time
- 1800m Run
- 250 Back Extensions
- 350 Sit-ups
Beginner
35-45 minutes
Intermediate
25-35 minutes
Advanced
18-25 minutes
Michael is a high-volume Hero WOD focusing on running and midline stability. The back extensions and sit-ups will fatigue your core significantly.
- Pace the runs—this is 3 rounds of 800m
- Back extensions can cramp your lower back—stay controlled
- Break sit-ups into sets of 25 if needed
- Use the runs as active recovery from core work
- GHD movements significantly increase difficulty
Pacing
Conversational pace on runs. Steady, unbroken sets on back extensions and sit-ups if possible. Don't race—this is an endurance event.
Scaled
- 800m Run (or 600m)
- 50 Superman holds (3 sec each) or Good mornings
- 50 Sit-ups
RX+
- 800m Run
- 50 GHD back extensions
- 50 GHD sit-ups
Elite
sub 17:00
Advanced
17:00-23:00
Intermediate
23:00-32:00
Beginner
32:00-45:00
Mini Michael
Reduced volume
GHD Michael
Full GHD version
Michael Row
Indoor substitution