• Skip to primary navigation
  • Skip to main content
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Top Athletes
    • Powerlifting
    • Weightlifting
    • HYROX
    • Competition Results
    • Latest Research
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini Massage Guns
      • Individual Recovery Reviews
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainers
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workouts for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
        • Best Fat Burners for Men
        • Best Fat Burners for Women
        • Best Non-Stim Fat Burners
      • More Supplements
        • Best Supplements for Muscle Growth
        • Best Supplements for CrossFit
        • Best Supplements for Weight Loss
        • Best Supplements for Bodybuilding
        • Best Supplements for Men
        • Best Supplement Stacks
      • Individual Supplements Reviews
    • Equipment
      • Cardio
        • Best Treadmills
        • Best Rowing Machines
        • Best Exercise Bikes
        • Best Ellipticals
        • Best Recumbent Bikes
      • Strength
        • Best Adjustable Dumbbells
        • Best Dumbbells
        • Best Kettlebells
        • Best Barbells
        • Best Squat Racks
        • Best Free Weights
        • Best Weight Benches
        • Best Resistance Bands
        • Best Slam Balls
        • Best Weighted Vests
        • Best Leg Extension Machines
        • Best Cable Machines
        • Best Power Racks
        • Best Pull Up Bars
      • Best Home Gyms
        • Best Smart Home Gyms
        • Best Gym Equipment Under $100
        • Best Home Gym Essentials
        • Best Home Gym Flooring
      • Individual Equipment Reviews
    • Fitness Accessories
      • Apparel
        • Best Weightlifting Shoes
        • Best Cross Training Shoes
        • Best Gym Bags
        • Best Gym Shorts
      • Training
        • Best Weightlifting Belts
        • Best Knee Sleeves
        • Best Lifting Straps
        • Best Grip Strengtheners
        • Best Wrist Wraps
        • Best Lifting Gloves
      • Individual Fitness Product Reviews
    • Certifications
      • Best Sports Nutrition Certifications
      • Best Personal Trainer Certifications
      • Best Nutrition Certifications
      • Individual Certifications Reviews
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
      • Individual Program Reviews
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Nutrition Tips
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
  • Training
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Bent-Over Row
      • Lat Pulldown
      • Crunches
      • Farmer’s Carry
    • Best Exercises
      • Shoulder Exercises
      • Back Exercises
      • Chest Exercises
      • Glute Exercises
      • Ab Exercises
      • Hamstring Exercises
      • Quad Exercises
      • Calf Exercises
      • Biceps Exercises
      • Triceps Exercises
    • Programs
      • Push-Up Program
      • Pull-Up Program
      • German Volume Training
      • 5/3/1 Program
      • Powerbuilding Program
      • The Cube Method
      • 5×5 Program
      • Bodybuilding Programs
      • Build Your Own Program
    • Fat Loss
      • How to Burn Fat
      • Spot Fat Reduction
      • How to Train on a Cut
      • Body Conditioning
      • Workouts
        • Kettlebell Circuits
        • Dumbbell Complexes
        • Farmer’s Carry Workouts
    • Muscle Gain
      • Muscle Hypertrophy Explained
      • How to Build Muscle
      • How to Maintain Muscle
      • What Researchers Say About Muscle Gain
        • Workouts
          • 20-Minute Workouts
          • Kettlebell Circuits
          • CrossFit Workouts for Muscle
          • Bodybuilding Workouts
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum

Michael Miraglia Deadlifted 500 Pounds and Ran 1 Mile in Under 5 Minutes

November 8, 2020 by Andrew Gutman

After a hard week of work and training, most people like to kick back with a beer and some pizza. Or if you’re 29-year-old Michael Miraglia, you deadlift 500 pounds and run one mile in under five minutes. To each their own. 

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 

 

First person in the world to ever Lift 500lbs and go directly into a Mile all under 5min. TIME: 4:49 . This is my greatest feat of strength to date and honesty, I didn’t even think it was possible to do. My splits: 65, 68, 81, 76 It was so amazing have so many people come out and support me with this feat. Especially to all of those who stayed and watched through the live stream. It honestly pushed me to a new level. Not only was this a world record but I also PR’d my mile time. And someone pointed out to me that it was probably the heaviest deadlift someone has ever done in track spikes. Also don’t deadlift in track spikes, not the best. Now onto my next feat of strength. #purplesonic #fitness #crossfit #run #running

A post shared by Michael Miraglia, San Diego CA (@michael.sgx) on Nov 8, 2020 at 7:20am PST


On Saturday, Nov. 7, 2020, Miraglia, with a group of his friends in tow, headed to the Coronado High School track in Coronado, CA, to complete a 500-pound deadlift and a one-mile run in five minutes or less. Miraglia started his warm-up at 8:00 a.m. PST, streamed live on his Instagram, slowly walking around the track and increasing the weight on the barbell. At 9:00 a.m. PST on the dot, he ripped the loaded barbell off of the ground and then dominated his mile run in 4:49. His splits for each lap, in seconds, were: 65, 68, 81, and 76. Miraglia claims to be the first person to complete this feat of strength.

“The 5 & 5 was something I heard about through CrossFit — it’s when you squat 500 pounds and run a sub-five minute mile in the same day,” Miraglia tells BarBend. “I knew my squat wasn’t there yet, but that I could do this with a deadlift.”

In July 2020, CrossFit Games athlete Adam Klink completed the squat version of this challenge by running a 4:56 mile and squatting 500 pounds on the same day. Then, a few days later, Fergus Crawley took it a step further by squatting 501-pounds, running a sub-five minute mile, and then running a marathon in one day. 

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 

 

500lbs Deadlift… ✔ 4:59 Mile Run… ✔ 2nd time doing the 5&5… ✔ Next month I will attempt to do both these feats again, however, on the same 5min clock. Get ready for a record and a feat of strength/speed to be broken. Lets get this event live streamed through Rogue Fitness, im sure people want to watch this. #5and5 #deadlift #run #crossfit

A post shared by Michael Miraglia, San Diego CA (@michael.sgx) on Sep 30, 2020 at 4:29pm PDT


Miraglia completed the deadlift 5 & 5 in one day — twice, actually — but decided he wanted to do the entire challenge on the same five-minute clock. Of course, Miraglia is fit as heck. You don’t wake up one day and suddenly decide to deadlift two-and-a-half times your bodyweight and run an elite-level mile in less time than it takes to microwave a potato.

Miraglia holds a B.S. in Exercise Science and is a certified Spartan SGX Level 2 Coach. He played rugby in high school and college and then tried his hand at obstacle course racing. He was good at it, too. He logged over 20 professional podium finishes and even earned a spot on Steve Austin’s Broken Skull Challenge — a reality tv show that has ultra-fit folks compete in grueling physical competitions. Then, he moved to San Diego, CA, in 2018 and joined his current gym, Stay Classy CrossFit. 

“I was always more attracted to feats of strength over classic competitions,” says Miraglia, who once completed a seven-minute mile while hauling a 70-pound sandbag. To train for this particular feat, Miraglia didn’t change much up actually. He kept up with his CrossFit classes and then maxed out his deadlift once per week to test his strength. Running is a strong suit for Miraglia, so he wasn’t too concerned about his mile time.

Through CrossFit, I was able to keep my speed and build strength to a level that no one has seen before.

With this challenge behind him, Miraglia already has his sights on the next one. 

“Now that I have the deadlift under my belt. My next feat is going after the squat and how this challenge was originally intended,” he says. “I’ll be the first person to hit the 500-pound squat and sub-five minute mile all in the same clock.” 

Featured image: @michael.sgx on Instagram

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap