Michael
3 Rounds of 800 m Run, Back Extensions & Sit-Ups
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The workout (Rx)
3 rounds for time of
- 800 m run
- 50 back extensions
- 50 sit-ups
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Scaling Michael
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
3 rounds for time of: 800 m run 30 back extensions or good mornings (no load) 30 sit-ups
Beginner
3 rounds for time of: 400 m run 20 superman holds or bird dogs 20 sit-ups
Michael times by level
| Level | Typical time |
|---|---|
| Beginner | Over 40:00 |
| Intermediate | 30:00–40:00 |
| Advanced | 23:00–30:00 |
| Elite | Under 23:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
About Michael
Michael honors U.S. Navy Lieutenant Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2005.
It's a running and trunk-endurance workout: 2.4 km of running and 300 reps that work the lower back and abs in turn. There's no equipment beyond a back extension machine or GHD, which makes Michael a common choice when the barbells are taken.
Tips for Michael
- Run the first 800 m steadily. The back extensions are harder than they look when you're already breathing hard.
- Break the back extensions into sets of 10 to 15 before your lower back locks up.
- Use an AbMat or folded towel under your lower back on the sit-ups to protect your tailbone over 150 reps.
Michael questions
What is the Michael workout?
Michael is 3 rounds for time of an 800 m run, 50 back extensions and 50 sit-ups. That's 2.4 km of running and 300 reps in total.
Who is Michael named after?
U.S. Navy Lieutenant Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2005.
What is a good Michael time?
Under 30 minutes is a strong time and under about 23 minutes is elite. Expect 40 minutes or more on a first attempt.
How do I scale Michael without a back extension machine?
Use unweighted good mornings, superman holds or hip extensions on the floor, and cut the reps to 30 per round. Keep the runs the same if you can.
Who's fastest at Michael?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.