Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: 250517
55:00-75:00
Workout 2: Strength II
85:00-100:00
Workout 3: Bike Sit-up
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 run
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 squats
– Use workout variations.
– Complete at least 5 rounds.
– Wrap the warm-up with 5-10 reps of each movement in the workout.
250517 (Time)
3 rounds for time:
800-meter run
20 pull-ups
60 air squats
Stimulus & Goals
– 16:00-24:00.
– Pull-ups in under 1:30 and 4 sets or less.
– Air squats in 2:00 or less per round.
– Each run in less than 4:30.
– Murph prep.
Strategy
– This is a great opportunity to dial in your technique, pacing, scaling options, and even some capacity before tackling this challenging Hero workout in a few weeks.
Modifications
Run | Distance, substitutions
Pull-ups | Reps, reduced volume of banded strict pull-ups
Air squats | Reps, squats to a target
Shoulder Press (Strength II
On a 20:00 clock:
Build to a 1-rep-max shoulder press)
– Welcome to week six of the 2025 Strength 2 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps and you won’t have enough rest between lifts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
Bike Sit-up (AMRAP – Reps)
EMOM 14:
Min 1 | :30 bike for calories
Min 2 | :30 GHD sit-ups
Stimulus & Goals
– Constant movement in both minutes for the full 30-second interval.
– 7-12+ calories on the bike.
– 12-18+ GHD sit-ups.
Strategy
– Use the first round to find your pace and try to hold that pace for the entire 14 minutes.
– Challenge yourself not to decrease in reps by 5 or more in either movement.
– Expect the bike to make the GHD sit-ups more difficult. Use your arms and straighten your legs on the way up.
– Adjust GHD range of motion to parallel and volume to 5-10 reps if not consistently performing this movement.
Modifications
Bike | Row, ski, air runner
GHD sit-ups | GHD sit-ups to parallel, sit-ups
Stretching (Checkmark)
1 set:
200-m cooldown walk
:45 foam roll quadricep/leg
:45 foam roll glute-med/side
