Scaled Michael
scale Michael
400m run
25 supermans
25 sit-ups
Hero WODFor Time45 min cap
Michael Hero WOD: Running & Midline — Complete Guide
Navy Lieutenant Michael McGreevy Jr.
U.S. Navy SEAL — KIA June 28, 2005, Kunar Province, Afghanistan
Michael is three rounds for time of an 800-meter run, 50 GHD back extensions, and 50 GHD sit-ups, honoring Navy SEAL Lieutenant Michael McGreevy Jr., killed during Operation Red Wings in 2005. The workout demands aerobic capacity across 2.4 km of running combined with 300 repetitions of posterior chain and midline work. The GHD sit-up, specifically, carries a real injury risk for athletes unfamiliar with the machine — first exposure to GHD sit-ups has caused documented rhabdomyolysis even in experienced athletes. Scale with regular sit-ups until GHD volume is established gradually.
Quick answer
Michael is best used as a benchmark when you can preserve the intended stimulus while scaling movements, load, or total volume to your current level.
The Story
Lt. Michael McGreevy was killed during Operation Red Wings alongside Lt. Murphy, PO Taylor, and SO Axelson — the four-man reconnaissance team ambushed in Kunar Province. Michael is a running and midline workout: 3 rounds of 800m run, 50 back extensions, and 50 sit-ups.
The WOD
For Time3 rounds
45-min time cap
800m Run
Back Extensions (GHD)
Sit-Ups (GHD)
Note: RX uses GHD (Glute-Ham Developer) for both back extensions and sit-ups.
Good Scores for Michael
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
40–55 min
Intermediate
30–40 min
Advanced
22–30 min
Elite
Sub-22 min
Strategy & Coaching Tips for Michael
GHD sit-ups cause rhabdomyolysis — build up gradually
GHD sit-ups expose the hip flexors and midline to eccentric loading that regular sit-ups do not. First-time or rare GHD athletes should perform this workout scaled (regular sit-ups) even if they are experienced CrossFitters. Rhabdomyolysis from first GHD exposure is a documented risk. Build to 50 GHD sit-ups over multiple sessions before doing Michael RX.
Pace the runs — 2.4 km total with 300 midline reps in between
Three 800m runs with 100 reps of midline work between each demands conservative running pace. Target a pace 20–30 seconds per km slower than your 5K pace. The GHD work compounds fatigue in a way that running alone does not — your posture and hip flexors will be compromised on rounds 2 and 3.
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800m run
50 supermans (back extension sub)
50 sit-ups (ab mat)
Scaling Options
RX
3 rounds: 800m run, 50 GHD back extensions, 50 GHD sit-ups.
- ›800m run
- ›50 GHD back extensions
- ›50 GHD sit-ups
At-Home
Run stays. Replace GHD with superman holds and sit-ups.
- ›800m run
- ›50 supermans (back extension sub)
- ›50 sit-ups (ab mat)
No Equipment
Same as at-home — supermans and sit-ups are full no-equipment alternatives.
- ›800m run
- ›50 supermans
- ›50 sit-ups
Beginner
2 rounds: 400m run, 25 supermans, 25 sit-ups. No GHD.
- ›400m run
- ›25 supermans
- ›25 sit-ups
Equipment Needed (RX)
GHD machine (RX)
Your Michael Scores
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Frequently Asked Questions — Michael
What is the Michael Hero WOD?
3 rounds: 800m run, 50 GHD back extensions, 50 GHD sit-ups — for time. Honors Navy SEAL Lt. Michael McGreevy Jr.
Is the Michael WOD safe for beginners?
The GHD sit-up version is not. Scale with regular sit-ups and supermans until you have established GHD volume over multiple sessions. GHD sit-ups without prior exposure cause rhabdomyolysis in experienced athletes.
What is a good Michael WOD time?
Sub-22 min is elite, 22–30 min is advanced, 30–40 min is intermediate.
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