Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Cindy
50:00-80:00
Workout 2: Stamina I
90:00-100:00
Workout 3: Accessory – I
105:00-115:00
Stretching
Focus
– Macro: Murph Prep
– Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).
– We will also test Cindy as a CAP benchmark.
Warm-up (No Measure)
On a 10:00 clock:
:30 row, bike, ski, or air runner
5 scap pull-ups
5 kettlebell swings (light)
5 kip swings
5 kettlebell strict presses/arm (light)
5 wall squats
1 set:
5-10 pull-ups
5-10 push-ups
5-10 squats
– Use workout variations.
– Complete at least 5 rounds.
– After the warm-up, practice 5-10 reps of each movement in the workout.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Stimulus & Goals
– 10-20 rounds for most.
– CAP benchmark for May; last tested 240506.
– Long grind with a pull, push, and squat combination without movement redundancy to allow for continuous movement.
Strategy
– Scale movement difficulty to allow for at least 10 rounds. Advanced athletes may be able to perform a single round in 1 minute or less.
– Consider this workout a test for Murph. If you complete 10 rounds of today’s workout, you will have completed 50 pull-ups, 100 push-ups, and 150 air squats. This is half the volume of Murph. However, if you perform 20 rounds of today’s workout, you will have completed all of the reps in Murph in 20 minutes (which is amazing). Use the result of this workout to help determine how you’ll approach Murph.
– Advanced athletes who have completed Murph Rx’d previously can consider performing today’s workout with a vest.
Modifications
Pull-ups | Reps, jumping, pull-ups, ring rows
Push-ups | Reps, push-ups from the knees, hand-elevated push-ups
Air squats | Reps, range of motion
Stamina I (Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).
– Conditioning work to train mid-workout running stamina.
– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
– The longer the distance, the slower your pace.
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters 3:00-4:00.
– 100 meters in :15-:30.
Modifications
Run | Distance
Substitutions
1) C2 bike | 400 m, 800 m, 1,600 m, 200 m
2) Row | 200 m, 400 m, 800 m, 100 m
3) Ski | 200 m, 400 m, 800 m, 100 m
Accessory – I (Checkmark)
3 sets:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
:30 L-sit hold
– Keep 30-second intervals to 3 sets or less.
– Scale the plank holds by walking your feet forward, making your body more upright.
– Scale the L-sit hold by bringing the knees closer to your chest.
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
