Michael
Sometimes, it’s good to push. In this case, we’re pushing the time domain by not having a barbell lift, and just focusing on a long Hero WOD. This time it’s “Michael”, first posted all the way back in 2005, named for USN LT Michael McGreevy.
I’ll never forget my first “Michael”. I was in a globogym with my friend and trainer Steve back before we opened a CrossFit box, and he decided I was ready to throw myself against this wall. I had no idea how bad a Hero WOD could get, so I opted to go whole hog and use the GHD throughout. After a grim 800m on the treadmill (globogym, remember) I got to that GHD and … whew. By the time I was in my third set of GHD Situps I was seriously questioning my life choices. My midsection hurt for days after this.
If all that sounds like a good time to you, and you feel real confident in your core strength, feel free to get after the GHD version of this workout today. But for everyone else – and I do mean this – going with standard abmat situps and “superman” style back extensions is plenty challenging and will still have you feeling it if you push the run hard.
WOD:
“Michael”
3 Rounds for Time
800m Run
50 Back Extensions
50 Sit-ups
LT McGreevy would be 48 years old today.