Michael

hero

3 rounds of running, back extensions, and sit-ups. A high-volume Hero WOD that punishes the posterior chain and core over sustained effort.

Est. 2005

Rx Standards

Scheme

3 rounds for time

Rx Male

Bodyweight

Rx Female

Bodyweight

Movements

303 total reps

1Run

50Back Extension

50Sit-up

1Run

50Back Extension

50Sit-up

1Run

50Back Extension

50Sit-up

Performance Levels

Beginner

38:00++

Beginner

38:00++

Intermediate

28:00 — 38:00

Intermediate

28:00 — 38:00

Advanced

20:00 — 28:00

Advanced

20:00 — 28:00

Elite

< 20:00

Elite

< 20:00

Tips & Strategy

•Pace the 800m runs — don't go out at race speed
•Back extensions fatigue the hamstrings and lower back — break into sets of 15-20
•Sit-ups are high volume — use an AbMat and find a rhythm
•If no GHD is available, substitute good mornings or Superman holds

Origin

Named after Navy Lieutenant Michael McGreevy, 30, of Portville, NY, killed in Afghanistan on June 28, 2005.

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5 rounds for time

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21-15-9

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Luce

3 rounds for time (with weight vest)

Michael

Rx Standards

Movements

Performance Levels

Tips & Strategy

Origin

Other WODs in this category

Your Score

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