8 Rounds With a Partner
P1) Run 100 M
P2) Alternate between Russian Twists and Plank Hold while P1 is running

Michael (Time)

3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups

"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 crossfit.com 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."

Sam Bowles