Background
Michael is named after Navy Lieutenant Michael McGreevy, who was killed in Afghanistan on June 28, 2005.
The Workout
3 Rounds for Time
- 800m Run
- 50 Back Extensions
- 50 Sit-ups
Your score is your time. Use a GHD for back extensions if you have one; otherwise use a Roman chair or floor hip extensions.
Scaling Notes
- Run: Reduce to 400m if the 800m forces a long walk.
- Volume: Drop back extensions and sit-ups to 30 or 25 per round.
- Back extensions: Good-mornings with a light barbell or Superman holds if you do not have a GHD.
- Sit-ups: Anchored sit-ups or crunches if midline endurance is the limiter.