Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-70:00
Workout 1: Murph
80:00-100:00
Workout 2: 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)
2 sets:
10 alternating Spiderman stretches
10 banded good mornings
10 ATY raises
1 set:
20 jumping jacks
10 up-downs
10 ring rows
10 Kang squats
200-meter jog
1 set:
20 jumping jacks
10 push-ups
10 jumping pull-ups
20 alternating jumping lunges
200-meter run
1 set:
20 jumping jacks
10 hand-release push-ups
10 pull-ups
10 air squats
200-meter run
– If you are wearing a vest for the workout, use it for 1-2 warm-up sets.
– Use small plates or dumbbells for the ATY raises.
– If needed, perform a few extra reps of anything you wish after finishing the warm-up as written.
– Use this time to determine how you will break up the gymnastics movements, if at all.
Accessory – I (Checkmark)
10 sets:
Sled push (75 ft) (50/90 lb)
Sled pull (75 ft)
1:00 rest
– Add the suggested weight to the sled with a rope attached. Keep the rope on the sled while you push and then pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
– Move as fast as possible on the sled push and pull.
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
1:00 couch stretch/side
