Three rounds for time of:
Run 800 meters
50 Good mornings
50 Sit-ups

Compare to Aug.6/16

This was the 2nd Hero WOD CrossFit ever posted back in 2005.

Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, 2005, on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.

McGreevy, seven other SEALs, and eight Army Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces.


29 Responses

  1. Gabriel Arsenault

    3 Rounds – 30 min time cap

    Run 800 meters (between 2:51 and 3:11)
    50 Good mornings (with a stick)
    50 Sit-ups (with AbMat)

    TIME: 20:09

    Hamstrings will hurt tomorrow:)

    Thanks Kevin!

  2. Gabriel


    3 Rounds – 30 min time cap

    Run 800 meters -steady
    50 Good mornings -45# bar all unbroken
    50 Sit-ups (with AbMat) – steady unbroken

    TIME: 18:43
    PR of 1:14 from August 2012

    Way to go morning folks!

    Thanks Kevin!

  3. Scaled
    400m run
    30 good mornings 15#
    30 sit ups


    In 2016 I did:

    1/2 Michael
    400m run
    25 Good Mornings (stick)
    25 Sit Ups

    Time: 17:59
    (Took me 2 minutes more to do 30 extra movements, need to work on this)

  4. Mike Moody

    3 rounds 800 m
    50 good mornings ( stick)
    50 sit ups


    The big man was moving good this morning to stay in the neighbourhood of terminator T1000( Janet) who is always impressively fast at everything Nice start to the week getting spartan beast ready

  5. Fred

    Three rounds for time of:
    Run 800 meters
    50 Good mornings – 35# bar
    50 Sit-ups

    Time: 20:30 (had a good race with Julie and tied our times)

    Notes: Time is in pushing the run and good mornings. Sit-ups… fast steady pace as the movements only allows you to go so fast.

  6. Three rounds for time of:
    Run 400 meters with Charlotte in stroller
    50 Good Mornings @ 15#
    50 Sit-ups with abmat
    Time: 21:05

    2016 – 23:02 with same bar weight and no stroller.
    PR of 1:57.
    I think without the stroller that I could have finished the full wod under 30 minutes.

  7. Francis Landry

    wux1 + 400m run
    group wu

    WOD Rx
    time of 28 minutes
    hamstrings were tight and slowed down my situps
    did this WOD a few times back in 2011/2012 but can’t find my online score

    Good to be back after 17 days off.

  8. Sam Craig

    Michael (scaled)
    3 rounds for time:
    Run 400m
    30 Good mornings (stick)
    30 Hanging Knee Raises

    Last round did full run and reps.

    Time: 25:13

    Now my hands hurt.
    Thanks Marcel!

  9. Amber G

    2 rounds
    400m run, 30 good mornings with 5# stick, 30 ab mat sit ups
    Last round
    800m run, 50 good mornings, 50 sit ups
    Will do 3 full rounds next time

  10. Michael @ 45#

    Round 1: 7:00
    Round 2: 7:22
    Round 3: 7:18

    Everything UB but good mornings were slow and steady. 45# is no joke.

    2014 with a stick was 24:30

  11. Remi F

    Three rounds for time of:
    Run 800 meters
    50 Good mornings (stick)
    50 Sit-ups (ab-mat)


    Good to be back after a 2 weeks hiatus.

  12. Remi Richard

    Three rounds for time of:
    Run 800 meters – 3:50 timed runs
    50 Good mornings – 45# UB
    50 Sit-ups – UB

    twenty one : fourty seven

    Thanks Coach Marcel!

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