Begin by running 800 meters at a strong pace to warm up your body. This will set the tone for the workout ahead.

After the run, perform 10 synchronized burpees with a partner or in rhythm with a group, ensuring full extension at the top and proper form throughout. This exercise will engage multiple muscle groups and elevate your heart rate.

Next, complete 25 double-unders using a jump rope, maintaining a steady rhythm and proper wrist technique. Focus on a smooth jump and minimal foot movement for efficiency.

Finish the round with another 800-meter run, pushing yourself to maintain speed. Repeat this circuit for a total of 12 rounds, ensuring you stay consistent and maintain form throughout the workout.

For the 800-meter run, consider reducing the distance to 400 meters or substitute with a 500-meter row to make it more manageable. Adjust the synchronized burpees to regular burpees or perform them individually to maintain quality of movement.

If double-unders are challenging, switch to single-unders or perform a jumping jacks variation to maintain cardiovascular engagement without the complexity. For beginners, consider reducing the total rounds to 8 or even 6, allowing for adequate rest and recovery.

Modify the pace of the workout by taking longer breaks between rounds, ensuring that each movement is performed with proper form rather than rushing through the sets. Scaling intelligently will help build strength and endurance over time.

Your score for the benchmark workout Mike C. is determined by counting the total number of completed rounds and any additional repetitions performed after your last full round.

This workout consists of 12 rounds, and each round includes an 800 meter run, 10 synchronized burpees, and 25 double-unders. To score the workout, complete all elements of each round. If you finish all 12 rounds and complete some additional reps in the final round, add those to your total.

For instance, if you complete all 12 rounds and finish 5 burpees in your last round, your final score would be 12 full rounds plus 5 additional reps, equating to a total score of 365 reps.

Warm up properly before starting the workout to prepare your body for the intensity of the 12 rounds. Focus on pacing during the 800-meter runs; aim to maintain a steady, sustainable pace rather than sprinting out of the gate.

For synchronized burpees, work on timing with your partner to maximize efficiency and reduce fatigue. Break the double-unders into manageable sets, particularly if you struggle with them, to avoid unnecessary frustration.

Stay mentally engaged throughout the workout, keeping an eye on your form and breathing. Use the rest intervals wisely to hydrate and mentally prepare for the next round. Prioritize consistent effort over speed to ensure you complete the workout without burning out.

For the Mike C workout, which consists of 12 rounds for time, a good score is crucial for understanding your performance. An excellent completion time typically falls within the range of 30–40 minutes.

Intermediate athletes often finish between 40–50 minutes, while advanced participants aim for 30–40 minutes.

Elite athletes should strive to complete the workout in under 30 minutes, showcasing exceptional speed and endurance.

A score under 25 minutes is regarded as outstanding, indicating remarkable cardiovascular fitness and muscular endurance required for the challenging movements involved.

Focus on maintaining a steady pace throughout the 800-meter runs and efficient transitions during the burpees and double-unders for optimal performance.

The benchmark workout named Mike C. is designed to test overall athleticism, combining aerobic capacity and muscular endurance in a balanced format. The 800-meter runs serve as foundational components, emphasizing speed and stamina while providing brief recovery periods between high-repetition movements.

Synchronized burpees challenge teamwork and coordination, adding a layer of complexity to the workout. The 25 double-unders further enhance cardiovascular fitness and agility, requiring precise timing and skill. Athletes will experience a blend of intensity and endurance, essential for improving overall performance.

Overall, this workout pushes participants to manage fatigue and maintain a consistent pace, ultimately honing both physical and mental resilience in a competitive environment.

The world record time for the Mike C workout, consisting of 12 rounds of running, synchronized burpees, and double-unders, has not been officially documented by any governing body. However, anecdotal evidence from the CrossFit community suggests that elite athletes can complete this workout in approximately 25 to 30 minutes.

This estimate is based on the intense effort required to maintain speed during the 800-meter runs, combined with the challenges of executing synchronized burpees and double-unders effectively. Elite competitors often achieve sub-2-minute rounds, which is crucial to finishing the workout in optimal time.

The workout "Mike C" is designed to honor the memory of Michael C., a dedicated member of the fitness community who exemplified perseverance and camaraderie. This workout reflects his commitment to pushing limits and encouraging others to stay active.

Each segment of the workout represents the spirit of teamwork and resilience that Michael embodied. The combination of running, synchronized movements, and endurance challenges is a tribute to his passion for fitness and the impact he had on those around him.