BODYWEIGHT WORKOUT

“Shake the walls”

10 Rounds For Time:
10 second handstand hold
10 Air Squats

BAD AS 8

We started our BaD As Open Weightlifting competition in 2010 to encourage more ladies to lift weights. Over the past 7 years we have seen numbers grow and the competition sell out in record time.

This year we are going to change the format for the competition, we have achieved our aim and the numbers of women lifting on a regular basis at our 41° Weightlifting Club Olympic Weightlifting competitions proves this.

So in 2017, for the first time the men will get to lift heavy as well. The competition format will remain the same but we will be opening it up to the guys. Initially we will only be offering this as an “In House” comp, but if not all the spots are taken, we will open up entries to those who have supported BaD As on a regular basis over the last 7 years.

We hope you understand our reasons for the changes and look forward to your continued support. Now everyone gets to be BaD As 🙂

BENCHMARK TRAINING

Girl

“Fran”

21-15-9

Thrusters 43/30kg

Pull Ups

Hero

“Murph”

First posted on CrossFit.com on 18 Aug 2005

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Scaling Options:

Team Murph or Baby Murph – pair up and divide up the work however you want. 1 working at a time.

Baby Murph – Half the run and reps.

Lt_Michael_Murphy

MOBILITY MONDAY