Train with intent
Honoring Lt. Michael McGreevy
A classic CrossFit HERO WOD with running, back extensions, and sit-ups.
Choose your starting point
The prescription
Read the standard before deciding how you will approach the effort.
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
Men · Rx
As prescribed
Women · Rx
As prescribed
Scaling assistant · beta
Use a transparent starting point for common substitutions in Michael. The goal is to preserve the time domain, movement pattern where practical, and training intent—not to claim that every movement is identical.
Start with movement quality.
If pain, injury, unfamiliar equipment, or loss of control is part of the decision, pause and get a qualified coach or clinician’s guidance rather than relying on this tool.
How this beta works
Cardio substitution
Distance on a bike or rower changes with model, resistance, terrain, and athlete skill. Enter your normal run pace; this tool protects the expected time interval instead.
Choose available equipment
Suggested starting prescription
Row for 2:00
Cyclical aerobic work with posterior-chain contribution.
Changes impact and running mechanics; maintains a comparable work interval.
This beta is an educational starting point, not medical or individual coaching advice. Record the modification used with your result. Scaling principles are informed by CrossFit: Substitutions and hitting the stimulus.
The story
Honors Navy Lt. Michael McGreevy, killed in Afghanistan in 2005.
Execution notes
Simple reminders that can help you stay composed when the work starts to accumulate.
Break up reps early
Keep moving on the run
Hydrate before starting