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
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, Apr 17 Read More »
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 2:00 bike 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats –
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: Andi 55:00-70:00 Workout 2: Bike Conditioning 80:00-90:00 Workout 3: 250417 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to
CAP Compete – Wed, Apr 16 Read More »
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 1:00 row (easy) 10 single-leg calf raises/leg 10 alternating step-ups (slow) 1 set: :45 row (moderate) 20 alternating toy soldiers 10 alternating step-ups (fast) 1 set: :30 row (fast) :15 Samson stretch/lunge/leg 5
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 20:00-50:00 Workout 1: Stamina I 60:00-80:00 Workout 2: 250415 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your
CAP Compete – Tue, Apr 15 Read More »
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD General Warm-up (No Measure) 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats Back Squat (- RX – For load: 3-3-3-3-3-3-3 Back squat – INTERMEDIATE – Same as Rx’d
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 60:00-75:00 Workout 2: 250414 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 14 Read More »
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD () General Warm-up (No Measure) 1 round with a partner: Partner 1 | :30 jumping jacks Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 mountain climbers Partner 2 | :30 alternating reverse lunges Switch
