programs gym photos nutrition videos

Hero Workout "Michael"



Hero Workout | "Michael"

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

McGreevy graduated from the U.S. Naval Academy in 1997. A top athlete who ran track, wrestled and played soccer, he gained early admission to the Army’s academy at West Point, but held out for a spot at the Naval Academy.
 
Upon graduation, he began as a Surface Warfare Officer, then went to BUD/S in late 1999, graduating as the Honor Man of his class in 2000. McGreevy, known to his friends as “Groove,” was assigned to Africa after the war broke out in Iraq. He deployed to Afghanistan in April 2005.
 
Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.
 
McGreevy, seven other SEALs. and eight Army Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces.
 
A total of 11 SEALs died that day. It was the biggest single loss of life for Naval Special Warfare forces since World War II. To a man, these SEALs embodied the Navy’s core values of Honor, Courage and Commitment, and took care of their teammates to the end.
 
Michael McGreevy is remembered with the greatest respect and gratitude by his fellow SEALs, the Navy, and our nation.

"Michael"

3 Rounds for time of:
800 meter Run
50 Russian Kettlebell Swings
50 Sit-ups




Progressions for "Michael":

Life:
3 Rounds for time of:
400 meter Run/Walk
30 Russian Swings (35/26#)
30 Sit-ups

Fitness:
3 Rounds for time of:
600 meter Run
50 Russian Swings (53/44#)
50 Sit-ups

Performance:
3 Rounds for time of:
800 meter Run
50 Russian Swings (70/53#)
50 Sit-ups

*there are 4:00, 6:00, and 8:00 rolling caps each round.




Related Articles:
Training Versus Testing
"Murph"