Michael – WOD
Three rounds for time of:
Run 800 meters
50 Back Extensions (or super mans)
50 Sit-ups
Scale as needed or scale up if you like and add a weight vest.
This workout is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Check out the book Breaking BUD/S: How Regular Guys Can Become Navy SEALs
Done in 18:58 (treadmill, supermans, abmat situps).
In honor of Michael McGreevy completed three rounds at 19:33.13
I completed 3 rounds in 20:35. Boots. 20lb vest.
3 rounds in 19:23
90 minutes, jogged 2.4km, boots, sand, supermans, double crunches.
First time doing this workout… It looked a lot easier on paper! I thought I better add 20# of weight to make it a good workout…. I definitely had to drop the weight after the first round.
Total time for all 3 rounds: 30:29. Not great, but I will take for the first time doing the Michael WOD
Wow.. Time to turn it up… Thank you for the inspiration everyone!
30 min all complete.
45 minutes. Favorite workout of mine.
Coach, we went from a flood yesterday to a snow and ice storm today. I’ve read that 25 burpees can be subbed for every 400m. Would 50 burpees per round be adequate?
32:23, 3 rounds, I am very thankful for Michael McGreevy’s service and sacrifice, my prayers are with his family
3 rounds 24:16 I like this one heart rate was 189 at end!
3 rounds in 23:10.
Brad, I’m posting this now to let you know I won’t be able to do this workout until maybe as late as 10 pm tonight (pacific time)…
Heading out on the road for 2 championship basketball games, boys and girls varsity. I’ll repost tonight with my results .
Completed to include “No Excuses’ Bodyweight Workout” 1:30
Today’s workout warm up
1 hour shoveling 6″ wet snow
2 hour break
Warm up
10 Ring rows, 10 pushups, 15 squats, 10 Kettle-bell Halo’s 3 sets
Run 1/2 mile on treadmill
10 back extensions 5 sets
Run 1/2 mile
10 back extensions 5 sets
Run 1/2 mile
10 back extensions 5 sets
45 min
1/2 hour break
Bench day
Super set bench press alternating with seated rows
10 reps 145# bench press 10 reps 185# seated rows
10 reps 195# bench press 10 reps 210# seated rows
10 reps195# bench press 10 reps 225# seated rows
7 reps 205# bench press 10 reps 210# seated rows
5 reps 205# Bench press 10 reps 185# seated rows
1 rep 225# bench press
7 reps 195# bench press
10 reps 135# bench press (3 sets)
20 reps 125# bench press
3 Rounds in 31:45 minutes,substituted running(10inches new snow)with 150 pushups plus 3:00 plank.
Done! Bike instead of run (my running days are over sad to say). Pushed hard on the bike though. Sit ups were good to go. Back extensions done on physio ball – steel rod in back limits certain movement. Felt good!
Great Nadine — yes; biking is good – we highly approve — I bike more these days myself to save my knees. The point — as you know – is to get out there and do a good workout and stay accountable. Keep going!
3 rounds in 60 minutes.
LOL! I think I saw my life flash before my eyes that last round.
Not much of a runner….but I gave it my all!
todays wod 23mins
20 min 3rounds
19:57
3 rounds 25.36.40, threw in some 4 count flutter kicks for additional core strengthening.
3 mile ruck + 40# then 50 sit-ups, 50 superman’s, times 3. 2:25
Didn’t notice the Three times” so i did it once in about 20 minutes.
I’ll pray for the family. Will have to make this up tommorow Brad. God bless, Barry
ok; you can do 2 a day and have a makeup — just get it done 🙂
12:50 am… finished about 15 minutes ago.
Didn’t get home until almost midnight, but I went straight to my closet, put on my sweats, and headed outside to hit the deck (didn’t even bother with warmup). There’s a perfect 1/4 mile loop in my neighborhood, so it was 2 laps then supermans and situps on my driveway… 3 rounds, goal was 30 minutes, finished in 31:30.
The real problem was that on the way home we stopped and I gorged myself with 2 double-doubles and a chocolate shake at In-n-Out burgers… I had to, on a bet with the varsity boys team. So I was loaded down from the inside, not really feeling up to breaking any speed records!
But I definitely feel much better now, having done it!
Keep ’em coming Brad!
Seems I did not get the email on this one, I will make sure to make this one up today. Thanks for the challenges Brad
Ryan; we have not been sending out emails every day… but we do post on Facebook and of course post our daily workout — stay tuned 🙂
Will do Thanks!
Brad,
Completed this workout in 21:30. Was hoping to get under 20 but I replaced the running with rowing so my back was burning good! Did this first then moved on to a stew smith upper body workout then 20 min stretching. Keep them coming this was a great challenge!
Dealing with a big snowstorm in the mountains of VA so modified this one a bit: 30 minute grinder warm up, then 3 rounds 50 sit-ups, 50 supermans, then shoveled snow all day.
22:36 with 35pound flak ran in boots
Hey Coach,
Had to do it today 31.29
26:05
3x 1k Row, 50 supermans, 50 sit-ups
Finished in 24:03. Subed the running with rowing. Rowed an additional 10,000m in 1:03:23 to make up for not doing this yesterday
Correction, it was 34:03, not 24:03
22 mins, 800m run, 50 supermans, 50 situps for 3 rounds
Coach Brad hey it’s Coach Dave hit Michaels training today three rounds in 23. 31. I know I am behind but I will catch up