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Michael HERO WOD

Honoring Lt. Michael McGreevy

A classic CrossFit HERO WOD with running, back extensions, and sit-ups.

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