Michael workout

Michael Crossfit Workout

Overview of Michael Workout

Michael: A CrossFit Workout named after Navy Lieutenant Michael McGreevy

Michael is a CrossFit workout named after Navy Lieutenant Michael McGreevy, who died in Afghanistan in 2005. The workout was first posted on the CrossFit website in 2005 and has since been used in various CrossFit competitions, including the CrossFit Games. Michael is a benchmark workout, which means it is used to measure an athlete’s progress over time. The workout involves running, pull-ups, and sit-ups, and is considered a challenging workout that requires a high level of endurance and strength.

Workout Description

Michael: Workout description

The Michael workout consists of three rounds of an 800-meter run, 50 back extensions, and 50 sit-ups. The workout starts with an 800-meter run, followed by 50 back extensions, and then 50 sit-ups. The back extensions are performed on a GHD machine, which is a piece of equipment that allows for a full range of motion. The sit-ups are performed with an abmat, which provides support for the lower back. The workout is completed with two more rounds of the same movements, for a total of three rounds.

Recommended weights are not specified for this workout, as it is a bodyweight workout. The workout is timed, and the goal is to complete all three rounds as quickly as possible. The recommended time cap for this workout is 45 minutes.

Workout Variations and Scaling Options

Michael variations and scaling options

  • Reduce the number of back extensions and sit-ups to 25 each.
  • Reduce the distance of the run to 400 meters.
  • Replace the back extensions with good mornings using a barbell or dumbbells.
  • Replace the sit-ups with crunches or leg raises.

Scaling options are recommended for those who are new to CrossFit or who have not yet developed the strength and endurance required for the workout. It is important to choose a scaling option that is challenging but still allows for proper form and technique.

Tips and Strategies

Tips and strategies for completing the Michael workout

  • Pace yourself during the first round of the workout, as it is easy to burn out quickly.
  • Break up the back extensions and sit-ups into smaller sets to avoid fatigue.
  • Focus on proper form and technique during the back extensions and sit-ups to avoid injury.
  • Use a breathing pattern during the run to help regulate your breathing and maintain a steady pace.
  • Use a timer or clock to keep track of your time and pace yourself accordingly.

Athlete Performance

Average times for completing the Michael workout

  • Beginner: 30-40 minutes
  • Intermediate: 25-30 minutes
  • Advanced: 20-25 minutes

It is important to note that these times are just averages and can vary depending on the athlete’s fitness level and experience with the workout.

Conclusion

Conclusion: Michael workout

The Michael workout is a challenging CrossFit workout that requires a high level of endurance and strength. It is named after Navy Lieutenant Michael McGreevy, who died in Afghanistan in 2005. The workout consists of three rounds of an 800-meter run, 50 back extensions, and 50 sit-ups, and is timed with a recommended time cap of 45 minutes. Scaling options are available for those who need them, and tips and strategies are provided to help athletes complete the workout efficiently and safely.