Hard Difficulty
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Michael HERO WOD
Honoring Lt. Michael McGreevy
A classic CrossFit HERO WOD with running, back extensions, and sit-ups.
Choose Your Skill Level
The Workout
- 3 rounds for time of:
- 800m Run
- 50 Back Extensions
- 50 Sit-ups
Rx Standards
Men (Rx)
As prescribed
Women (Rx)
As prescribed
Equipment Needed
GHD or back extension machine
Running route
Recommended Gear
- Hand grips (for bar muscle-ups)
- Wrist wraps (for handstand push-ups)
- Thumb tape (for bar work)
- Chalk
- Running shoes (for rowing transitions)
Strategy Overview
This is a posterior chain and core endurance test. Pace the runs and break up reps.
Honoring a Hero
Honors Navy Lt. Michael McGreevy, killed in Afghanistan in 2005.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
1
Break up reps early
2
Keep moving on the run
3
Hydrate before starting