The workout
| Reps | Movement |
|---|---|
| 800 m | Run |
| 50 | Back Extension |
| 50 | Sit-up |
How Michael works
Michael is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Michael is one of the Hero WODs. Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.
What's a good Michael time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 22:00 | up to 24:10 |
| Advanced | up to 27:00 | up to 29:40 |
| Intermediate | up to 33:00 | up to 36:20 |
| Beginner | up to 40:00 | up to 44:00 |
| Novice | over 40:00 | over 44:00 |
Tips for Michael
A long workout. Start slower than feels right and break high-rep movements into small, even sets from the very beginning. Staying hydrated and breathing steadily pay off here.
How to scale Michael
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Run: Shorter distance; Walk-run intervals
- Back Extension: Superman on the floor; Shorter range of motion
- Sit-up: Crunch; Sit-up with feet anchored