A CrossFit Athlete Just Crushed 19 Consecutive 'Girl WODs'

·3 min read
Photo credit: Brooke Johnson
Photo credit: Brooke Johnson

San Diego-based strength coach and OCR competitor Michael Miraglia is always looking for an extreme physical challenge to take on. He previously completed a grueling 26.2-mile gauntlet of strongman events, and also deadlifted 500 pounds and ran a mile, all in under 5 minutes flat. In his latest feat, Miraglia crushed 19 CrossFit Girl WODs in a row. In total, the fitness challenge took him six hours and 17 minutes.

The grueling feat, which was documented on his Instagram and captured by photographer Brooke Johnson, was actually an attempt to perform all 31 CrossFit benchmark “Girl” WODs in a row for the first-ever “Girl WOD Marathon.” Although he only completed 19 of the 31 WODs, it goes without saying that it was still an exceptional achievement.

"Felt great through the first 11 workouts. Then my hands started to rip, and the pull-ups became a big issue for me. Also was no longer able to hook grip a barbell, and I knew it was going to be a struggle to finish," Miraglia told BarBend,“ I gave a good effort and am extremely happy with how I performed. I know even with this failure, I am definitely stronger for just attempting this feat...I will complete this feat again, having learned from all of the mistakes.”

He also said that he now knows, “how to attack this marathon," and plans to make changes like starting earlier in the day and to perform the heavy barbell workouts first and the conditioning workouts last.

Miraglia added that he's now working on another stunt in the near future that will be his craziest and most dangerous yet. "I think my next one will be the biggest and most dangerous one of all the feats of strength I have done so far," he told Men's Health.

In the meantime, here's the breakdown of each workout from his "Girl WOD Marathon."

Fran (3:14), Three rounds for time, 21-15-9 reps :

  • Barbell thrusters (42.5kg)

  • Pull-ups

Annie (7:32), Reps for time, 50-40-30-20-10:

  • Double-unders

  • Sit-ups

Jackie (7:18), For time:

  • 1000m row

  • 50 thrusters (empty barbell, 20kg)

  • 30 pull-ups

Diane (6:35), Reps for time, 21-15-9:

  • Deadlifts (102kg)

  • Handstand push-ups

Nancy (13:36), Five rounds for time:

  • 400m run

  • 15 overhead squats (42.5kg)

Helen (9:07), Three rounds for time:

  • 400m run

  • 21 kettlebell swings (24kg)

Linda (28.11), For time: 10-9-8-7-6-5-4-3-2-1

  • Deadlift, 1.5x bodyweight

  • Bench press, bodyweight

  • Clean, three-quarters bodyweight

Isabel (4.46), For time:

  • 30 barbell snatches (60kg)

Ingrid (9:10), 10 Rounds for time:

  • Three barbell snatches (60kg)

  • Three burpees-over-barbell

Grace (4:58), For Time:

  • 30 barbell clean-and-jerks

Grettel (8:16), 10 rounds for time:

  • Three barbell clean-and-jerks, (60kg)

  • Three burpees-over-barbell

Elizabeth (11:06), For time, 21-15-9 reps:

  • Barbell cleans (60kg)

  • Ring dips

Eva (52:23), Five rounds for time

  • 800m run

  • 30 kettlebell swings (24kg)

  • 30 pull-ups

Barbara Anne (50:58), Five rounds for time:

  • 20 handstand push-ups

  • 30 deadlifts (60kg)

  • 40 sit-ups

  • 50 double-unders

  • Rest three minutes

Lynne (60 reps), AMRAP five minutes:

  • Max bench press (bodyweight)

  • Max pull-ups

Lane (31 reps), Five rounds for max reps:

  • Hang power snatches (three-quarters bodyweight)

  • Handstand push-ups

  • Rest as needed between rounds

Gwen (85lbs/38kg), For load, rep scheme 15-12-9:

  • Unbroken barbell clean and jerks

  • Rest as needed between sets

Angie (25:47), For time:

  • 100 push-ups

  • 100 pull-ups

  • 100 sit-ups

  • 100 air squats

Andi, For time:

  • 100 barbell hang power snatches (30kg)

  • 100 barbell push presses (30kg)

  • 100 barbell sumo deadlift high pulls (30kg)

  • 100 barbell front squats (30kg)

You Might Also Like