Michael
Three rounds of an 800m run followed by back extensions and sit-ups — a running-and-core couplet.
- 800 mRun
- 50Back Extensions
- 50Sit Ups
Movements in this workout
Scaling
Scaled
Reduce runs to 600m or back extensions to 35 supermans on the floor; sit-ups unmodified. The test is repeatability across three identical rounds.
Beginner
3 rounds: 400m run or 500m row, 25 supermans, 25 sit-ups. The posterior-chain endurance this builds transfers to every deadlift you'll ever do.
The story
Honors Navy Lieutenant Michael M. McGreevy Jr., 30, of Portville, New York, a SEAL killed in Afghanistan on June 28, 2005, in the same helicopter shoot-down during Operation Red Wings that took the men honored by JT and Murph. Three rounds of running, back extensions, and sit-ups — deceptively simple, brutally repeatable trunk endurance.
More Hero WODs
Structured data from the WodWiz Open WOD Database (CC BY 4.0).