Endurance Athlete Michael Miraglia Performed 19 CrossFit Girl WODs In a Row
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. Why, you ask? Miraglia told BarBend:
Fitness is my creative outlet, it’s how I get to showcase and express myself to the world.
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
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:
- Double-unders
- Sit-ups
3. Jackie — 7:18
For time:
- 1,000-meter row
- 50 thrusters (45-pound barbell)
- 30 pull-ups
4. Diane — 6:35
Reps for time | rep scheme: 21-15-9:
- Deadlifts (225 pounds)
- Handstand push-ups
5. Nancy — 13:36
Five rounds for time:
- 400-meter run
- 15 overhead squats (95 pounds)
[Related: Burn Fat and Boost Your Work Capacity With Body Conditioning]
6. Helen — 9:07
Three rounds for time:
- 400-meter run
- 21 kettlebell swings (1.5 poods)
- 12 pull-ups
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)
8. Isabel — 4:46
For time:
- 30 snatches (135 pounds)
9. Ingrid — 9:10
10 rounds for time:
- Three snatches (135 pounds)
- Three bar-over-burpees
10. Grace — 4:58
For time:
- 30 clean & jerks (135 pounds)
[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
12. Elizabeth — 11:06
For time | rep scheme: 21-15-9:
- Cleans (135 pounds)
- Ring dips
13. Eva — 52:23
Five rounds for time:
- 800-meter run
- 30 kettlebell swings (two poods)
- 30 pull-ups
14. Barbara Anne — 50:58
Five rounds for time:
- 20 handstand push-ups
- 30 deadlifts (135 pounds)
- 40 sit-ups
- 50 double-unders
Rest three minutes
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:
- Hang power snatches (three-quarters bodyweight)
- Handstand push-ups
Rest as needed between rounds
17. Gwen — 85 pounds
For load | Rep scheme 15-12-9:
- Clean & jerks (unbroken)
Rest as needed between sets
18. Angie — 25:47
For time:
- 100 push-ups
- 100 pull-ups
- 100 sit-ups
- 100 air squats
19. Andi
For time:
- 100 hang power snatches (65 pounds)
- 100 push presses (65 pounds)
- 100 sumo deadlift high pulls (65 pounds)
- 100 front squats (65 pounds)
[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:
Changes For Attempt Two
Miraglia said, “I know how to attack this marathon.” Here are the changes he plans to make when he attempts this feat of fitness again on a to-be-determined date in the future.
- Start much earlier in the day. Miraglia admitted that starting at 12pm PST was a “poor choice.”
- Perform all heavy barbell workouts first and the conditioning workouts last.
