Michael Miraglia is a unique kind of endurance athlete. He’s deadlifted 500 pounds and ran a mile all within five minutes, combined strongman events and running for the world’s first strongman marathon, and embarked on long bouts of functional fitness that last for hours and hours. Miraglia pushed his boundaries recently when he attempted to perform all 31 CrossFit benchmark “Girl” WODs in a row for the first-ever “Girl WOD Marathon.” The event took place at Stay Classy CrossFit in San Diego, CA, in April 2021.
Spoiler alert: Miraglia only made it through 19 of those workouts, which might seem like a letdown at first glance. However, upon further examination of the sheer amount of volume he performed in six hours and 17 minutes, it is clear that it was one heck of an accomplishment.
Image via @BrookeJohnsonMedia on Instagram
[Related: Fergus Crawley Ran a Sub 5 Minute Mile, Back Squatted 501lb, and Ran a Marathon In The Same Day]
Girl WOD Marathon
Here is the list of each CrossFit WOD Miraglia was able to perform and his corresponding times:
1. Fran — 3:14
Three rounds for time | rep scheme: 21-15-9:
2. Annie — 7:32
Reps for time | rep scheme: 50-40-30-20-10:
3. Jackie — 7:18
For time:
4. Diane — 6:35
Reps for time | rep scheme: 21-15-9:
5. Nancy — 13:36
Five rounds for time:
Image via @BrookeJohnsonMedia on Instagram
[Related: Burn Fat and Boost Your Work Capacity With Body Conditioning]
6. Helen — 9:07
Three rounds for time:
7. Linda — 28:11
For time | rep scheme: 10-9-8-7-6-5-4-3-2-1:
For time:
9. Ingrid — 9:10
10 rounds for time:
For time:
Image via @BrookeJohnsonMedia on Instagram
[Related: Check Out Trainer Dylan Miraglia‘s Smooth 341-Pound Stone of Steel Lift]
11. Grettel — 8:16
10 rounds for time:
For time | rep scheme: 21-15-9:
13. Eva — 52:23
Five rounds for time:
Five rounds for time:
15. Lynne — 60 reps
As many reps as possible (AMRAP) in five minutes:
Image via @BrookeJohnsonMedia on Instagram
[Related: What You Need to Know About How to Increase Strength]
16. Lane — 31 reps
Five rounds for max reps:
Rest as needed between rounds
17. Gwen — 85 pounds
For load | Rep scheme 15-12-9:
18. Angie — 25:47
For time:
For time:
Total time: Six hours, 17 minutes
*BarBend reached out to Miraglia for clarification on time for Andi and additional workout details.
Image via @BrookeJohnsonMedia on Instagram
[Related: This Study Tried to See If CrossFit Endurance Stacks Up to Traditional Training]
Miraglia shared a post on his Instagram page discussing this extensive training session (to put it lightly). He admitted that the reason for stopping was due to torn skin on his hands and that his body began to cramp. He told BarBend:
“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. 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.”
BarBend will update this article with additional details about Miraglia’s mindset throughout the marathon workout as soon as possible. As was the case with Miraglia’s strongman marathon, the challenge for the “Girl” WOD Marathon is now canon in the functional fitness world and Miraglia’s effort is the one to beat.
Feature image: @BrookeJohnsonMedia on Instagram
Click here to view the article.
Spoiler alert: Miraglia only made it through 19 of those workouts, which might seem like a letdown at first glance. However, upon further examination of the sheer amount of volume he performed in six hours and 17 minutes, it is clear that it was one heck of an accomplishment.
[Related: Fergus Crawley Ran a Sub 5 Minute Mile, Back Squatted 501lb, and Ran a Marathon In The Same Day]
Girl WOD Marathon
Here is the list of each CrossFit WOD Miraglia was able to perform and his corresponding times:
1. Fran — 3:14
Three rounds for time | rep scheme: 21-15-9:
2. Annie — 7:32
Reps for time | rep scheme: 50-40-30-20-10:
3. Jackie — 7:18
For time:
4. Diane — 6:35
Reps for time | rep scheme: 21-15-9:
5. Nancy — 13:36
Five rounds for time:
[Related: Burn Fat and Boost Your Work Capacity With Body Conditioning]
6. Helen — 9:07
Three rounds for time:
7. Linda — 28:11
For time | rep scheme: 10-9-8-7-6-5-4-3-2-1:
- Deadlift (1.5-times bodyweight)
- Bench press (bodyweight)
- Clean (three-quarters bodyweight)
For time:
9. Ingrid — 9:10
10 rounds for time:
- Three snatches (135 pounds)
- Three bar-over-burpees
For time:
[Related: Check Out Trainer Dylan Miraglia‘s Smooth 341-Pound Stone of Steel Lift]
11. Grettel — 8:16
10 rounds for time:
- Three clean & jerks (135 pounds)
- Three bar-over-burpees
For time | rep scheme: 21-15-9:
13. Eva — 52:23
Five rounds for time:
- 800-meter run
- 30 kettlebell swings (two poods)
- 30 pull-ups
Five rounds for time:
- 20 handstand push-ups
- 30 deadlifts (135 pounds)
- 40 sit-ups
- 50 double-unders
15. Lynne — 60 reps
As many reps as possible (AMRAP) in five minutes:
- Max bench press (bodyweight)
- Max pull-ups
[Related: What You Need to Know About How to Increase Strength]
16. Lane — 31 reps
Five rounds for max reps:
Rest as needed between rounds
17. Gwen — 85 pounds
For load | Rep scheme 15-12-9:
- Clean & jerks (unbroken)
18. Angie — 25:47
For time:
- 100 push-ups
- 100 pull-ups
- 100 sit-ups
- 100 air squats
For time:
Total time: Six hours, 17 minutes
*BarBend reached out to Miraglia for clarification on time for Andi and additional workout details.
[Related: This Study Tried to See If CrossFit Endurance Stacks Up to Traditional Training]
Miraglia shared a post on his Instagram page discussing this extensive training session (to put it lightly). He admitted that the reason for stopping was due to torn skin on his hands and that his body began to cramp. He told BarBend:
“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. 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.”
BarBend will update this article with additional details about Miraglia’s mindset throughout the marathon workout as soon as possible. As was the case with Miraglia’s strongman marathon, the challenge for the “Girl” WOD Marathon is now canon in the functional fitness world and Miraglia’s effort is the one to beat.
Feature image: @BrookeJohnsonMedia on Instagram
Click here to view the article.
