MICHAEL is a Hero WOD which honours Navy Lieutenant Michael McGreevy (✝June 2005). It contains running, back extensions and sit-ups.

Michael is another great hero WOD. If you have an interest for Hero WOD’s you can start with this one.

If you like these type of exercises and you want to learn more about Hero WOD’s; that’s a great way to improve your knowledge. Are you still waiting? Let’s try!

The beginning it will be easy but then it’ll getting harder. But you need to push yourself to do your best as you can. This WOD is requires strength, determination, power and passion. If you have all of them, it will great for you. Also you can watch some videos to improve your technique.

And please try to continue this WOD session, for as long as you are able. And don’t forget your score. It’s really important to know that, right?

This WOD will not kill you. It only will make you stronger than ever.

CrossFit has embraced men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep their countries safe.


3 rounds for time:

  • Run 800 meters
  • 50 back extensions
  • 50 Sit-ups


Time it took you to complete 3 rounds.

Scaled version:

  • Run 400 meters
  • 25 back extensions
  • 25 Sit-ups


Mr. Joshua


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