Michael

15
Aug

Michael

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

A stick will be more than enough ‘weight’ for the good mornings. Trust me (and anyone that’s ever tried this workout before).

Compare to Aug.13/18

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.

 

22 Responses

  1. Heidi

    3 Rounds
    800 m run
    50 good mornings 35# bar
    50 sit ups with ab mat
    24:13

    #35 bar felt like plenty….Kevin “suggested” 45# next time. We will see

  2. Cheryl

    “Michael” (30 min cap)
    Three rounds for time of:
    Run 800 meters
    50 Good mornings (stick)
    50 Sit-ups (abmat)

    24:43 (next time use 15# bar for GM)

    Compare to AUG.13/18 – 17:04 (scaled: 400m run, 30 GM, 30 SU)

    Thanks Kevin!

  3. Ryanne

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

    Used only a stick. Next time would like to use a bar

    Time 21:11

  4. Del

    “Michael”
    Three rounds for time of:
    Run 800 meters
    50 Good mornings
    50 Sit-ups
    21:19 was 22:01

    Thanks Kevin!

    Lumberjack 20
    20 Deadlifts (275lbs) 5-3-1s
    Run 400m
    20 KB swings (2pood) ub
    Run 400m
    20 Overhead Squats (115lbs) ub
    Run 400m
    20 Burpees
    Run 400m
    20 Pullups (Chest to Bar)
    Run 400m
    20 Box jumps (24″)
    Run 400m
    20 DB Squat Cleans (45lbs each) 13-7 these were though
    Run 400m
    33:30

    Fun one! Thanks for the cheers OG peeps 🙂

  5. Fred

    “Michael”
    Three rounds for time of:
    Run 800 meters
    50 Good mornings – steady unbroken… focused on keeping good form and depth
    50 Sit-ups – steady unbroken
    Time: 22:34

    Notes for next time… push pace on good mornings and sit-ups

  6. Blake

    “Michael” as RX’d
    Three rounds for time of:
    — 800 m Run (felt as good as running has in a long time)
    — 50 Good Mornings @ 45# (depth could probably have been better)
    — 50 Sit-ups (really pushed the first round)

    Time: 21:19 … 7 sec PR!

    PRs don’t come as often as they used to so this was a pleasant surprise!

  7. AMY HOGAN

    Warm up
    Group mobility

    “Michael”
    Three rounds for time of:
    Run 800 meters
    50 Good mornings(35#)
    50 Sit-ups

    Time: 28:30

  8. Jackie

    WU + MOB x 1
    Group WU + MOB

    Hero WOD “Michael”
    Three rounds for time of:
    Run 800 meters
    50 Good mornings @ 15#
    50 Sit-ups

    24:07 (PR of :57 seconds over last year)

    Good work 6 AM! And thank you for the nice 12 degree running weather, Mother Nature.

  9. Kelly B

    “Michael”
    Three rounds for time of:
    Run 800 meters
    50 Good mornings @15#
    50 Sit-ups with Abmat
    Time: 22:58
    Went back to 2013 and looks like I haven’t done this one before.

    I liked it now that is is over. Thanks Kevin. Good job everyone 🙂

  10. Stacey Simpson

    Full runs and reps with 15# bar.
    Time: 26:43. Double the run length and and only 5:28 longer than last year!

    2018: 400m with Charlotte in stroller. Time: 21:05
    2016: 400m, full reps. Time: 23:02

  11. Marcel

    Warm up
    Group mobility

    “Michael”
    Three rounds for time of:
    Run 800 meters – 40 cal Assault Bike
    50 Good mornings(45#)
    50 Sit-ups

    Time: 28:40

  12. Craig Hatto

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

    Used a wood dowel

    Time 29:13

    That last round was a grind to finish under the cap.

  13. Roxanne

    Michael
    3 Rounds
    800m run
    50 good mornings (stick)
    50 ABMAT situps
    28:36

    OG
    2 Rounds
    40 wall balls (6#)
    30 med ball cleans
    20 burpees
    18:55
    It was not a super wise decision to do this workout after doing “Michael.” It took WAY longer than it should have.

  14. Melanie

    Showed up to the 7am OG to tackle some of the beatdown wods, and Ronnie ended up hurting his back.. So I got on the assault bike and managed 100 cal in 15 minutes, after that I borrowed Roxanne’s ruck and took 60# sandbag for a mile.

    . Then I managed to finish work in time to make it to the 6pm
    “Michael”
    Three rounds for time of:
    Run 800 meters
    50 Good mornings(stick)
    50 Sit-ups(ab mat)
    22:39
    Kevin urged me to go faster on the Good Mornings, but my back was a bit tight, and thought it best to go slow and steady..
    I am sure I’ve done this before, but silly me didn’t post it 🤷‍♀️

    We did a very sweaty 30 minute Deck of Cards in the 7pm OG
    78 8-counts
    79 Little Men in the woods
    29 Squats
    52 Flutterkicks
    30# ruck
    I was a tired girl!

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