In groups of 2, working only 1 at a time perform:

“Swinging Michael”

1000m Row/Ski or 1.25 Mile Bike

50 Russian KB Swings (35-44/53-70#)

50 AbMat Sit Ups

* 3 rounds for time *

(25:00 cutoff)


“Michael” was CrossFit’s second hero WOD (after “JT“) in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005.

The workout was first posted on as the workout of the day for July 15, 2005. The post said: “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 Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”

Justin VanBeek

Written by: Justin VanBeek

You may also like these workouts

Leave A Reply:

No comments yet.