Crossfit HERO Workout
MICHAEL
Three rounds for time of:
800-meter Run
50 Back Extensions
50 Sit-Ups
Introduction:
The “Michael” CrossFit Hero Workout is named in honor of Navy Lieutenant Michael McGreevy, who tragically lost his life during Operation Red Wings in Afghanistan on June 28, 2005. This workout is a tribute to his courage, dedication, and sacrifice. By participating in “Michael,” CrossFit enthusiasts honor his memory while challenging their own physical and mental limits.
The Workout
The “Michael” workout consists of three rounds for time:
- 800-meter Run
- 50 Back Extensions
- 50 Sit-Ups
Equipment
To complete the “Michael” workout, you will need the following equipment:
- A running path or treadmill for the 800-meter run
- A GHD (Glute-Ham Developer) or a setup for back extensions (e.g., Roman chair or stability ball)
- Ab mat or similar surface for sit-ups
See our Equipment subside for more tools, tips and inspiration!
Movements:
The “Michael” workout involves three primary movements:
- 800-meter Run
- Back Extensions
- Sit-Ups
Preparation
Proper preparation is essential to maximize performance and prevent injury during the “Michael” workout. Here’s a recommended warm-up routine to get you ready:
General Warm-Up (5-10 minutes)
- Begin with light cardio to raise your heart rate and warm up your muscles. Jogging, cycling, or rowing are great options.
Dynamic Stretching (5-10 minutes)
- Focus on dynamic stretches that target the muscle groups you’ll be using:
- Leg Swings: Forward and backward, side to side (10 each leg)
- Hip Circles: Both directions (10 each side)
- Arm Circles: Both directions (10 each arm)
- Focus on dynamic stretches that target the muscle groups you’ll be using:
Specific Warm-Up (5-10 minutes)
- Perform movements that mimic the workout at a lower intensity:
- Running Drills: High knees, butt kicks, and skipping (1 minute each)
- Back Extensions: Practice the movement with fewer reps (2 sets of 10 reps)
- Sit-Ups: Warm up your core with fewer reps (2 sets of 10 reps)
- Perform movements that mimic the workout at a lower intensity:
Mobility Work (5 minutes)
- Focus on mobility exercises that prepare your joints for the workout:
- Hip Flexor Stretch: 30 seconds each side
- Hamstring Stretch: 30 seconds each side
- Thoracic Spine Mobility: Cat-cow stretches or thoracic rotations (10 each side)
- Focus on mobility exercises that prepare your joints for the workout:
Score to aim for:
The time you should aim for in completing the “Michael” workout varies depending on your fitness level. Here are some general benchmarks:
- Elite Athletes: Aim to complete the workout in 17-20 minutes. Elite athletes have excellent running speed and endurance, as well as strong core and posterior chain muscles.
- Intermediate Athletes: Aim to complete the workout in 21-25 minutes. Intermediate athletes possess good overall fitness but may need to pace themselves more strategically to avoid burnout.
- Beginner Athletes: Aim to complete the workout in 26-30+ minutes. Beginners should focus on maintaining a steady pace and using proper form, even if it means taking additional rest between sets.
Conclusion:
Participating in the “Michael” workout is more than just a physical challenge; it is a way to honor a fallen hero and test your own endurance and strength. By understanding the workout structure, preparing effectively, and setting realistic goals, you can make the most of this tribute workout and grow in your CrossFit journey. Remember, the true spirit of the Hero WODs lies not just in completing them but in doing so with dedication, respect, and a commitment to improvement.
