Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-80:00 Workout 2: Fight Gone Bad 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that […]
CAP Compete – Wed, Apr 23 Read More »
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD General Warm-up (Checkmark) Dynamic warm-up 2 rounds: :30 jumping jacks 10 shoulder tap + shoulder tap + push-ups 10 alternating Spiderman twists 10 air squats Squat therapy 1-2 sets: 5 wall-facing squats – Stop and hold for :02 after
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250422 45:00-60:00 Workout 2: Accessory – I 70:00-85:00 Workout 3: Skill I 90:00-100:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your
CAP Compete – Tue, Apr 22 Read More »
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD General Warm-up (No Measure) Banded warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up 1 set: :30 single-unders 10 alternating plank reach-throughs 10 leg swings/leg (front to back) 1 set: :20 single-unders
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250421 55:00-75:00 Workout 2: Strength II 85:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your
CAP Compete – Mon, Apr 21 Read More »
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, Apr 20 Read More »
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 400-meter jog 10 leg swings/leg 5 inchworm + push-ups :30 Samson stretch/leg 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers 10 unweighted reverse lunges 250418 (Time) – RX –
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD Easter Egg Hunt Warmup (No Measure) Banded 7’s 3 minutes bike/ski/row 10 minute AMRAP 5 inchworms 10 Spiderman stretch 10 scap pullups 8 Box Step Ups into Box Jumps Easter Egg Hunt! (No Measure) Athletes will “hunt” for Easter
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250418 45:00-65:00 Workout 2: Strength II 75:00-85:00 Workout 3: Skill I 90:00-100:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability
CAP Compete – Fri, Apr 18 Read More »
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD Warm-up (No Measure) 2 sets: 20 alternating plank shoulder taps 5 push-ups from the knees 10 up-downs :30 overhead plate carry – Athletes may use any weight plate. Handstand push-up Push-ups to downward dog // Basic pressing movement and
