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
Rest :30
Partner 1 | :30 up-downs
Partner 2 | :30 kettlebell good mornings
Switch
Rest :30
Partner 1 | :30 shuttle run
Partner 2 | :30 kettlebell deadlifts
Switch
Rest :30
Partner 1 | :30 shuttle run
Partner 2 | :30 kettlebell swings
Deadlift (Pre-workout
3-5 sets:
5 deadlifts)
250414 (AMRAP – Reps)
– RX –
5 x 2:00 rounds:
10 deadlifts (125/185 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
– INTERMEDIATE –
5 x 2:00 rounds:
10 deadlifts (95/135 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
– BEGINNER –
5 x 2:00 rounds:
10 deadlifts (45/65 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
– MASTERS 55+ –
5 x 2:00 rounds:
10 deadlifts (95/135 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
Stretching (Checkmark)
2 sets:
1:00 standing leg swings (front and back)
1:00 sit and reach
– AT-HOME – (AMRAP – Reps)
5 x 2:00 rounds:
15 DB deadlifts (35/50 lb)
Max shuttle runs
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
)
– Welcome to week two of the next 2025 Strength 1 lifting cycle. These four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
Shoulder Press (- STRENGTH II –
Shoulder press
4-4-4-4-4+)
– Welcome to week two of the next 2025 Strength 2 lifting cycle where we will focus on the shoulder press.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (7 Rounds for weight)
Strength III
EMOM 14:
Min. 1 | 3 weighted pull-ups
Min. 2 | :30 plank hold
– Increase loading across as many sets as possible or perform the same weight for multiple sets.
– Add load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt.
– If you are not able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
– SKILL I – (5 Rounds for reps)
Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
– Ring muscle-ups must be unbroken.
– This session is a challenging skill piece following a metabolically intense workout.
– The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the training session.
– The double-unders shouldn’t take longer than 25 seconds. Scale the volume to be able to get to the rings quickly.
– Adjust the volume of each set, or scale to low-ring transitions, to stay consistent on the muscle-ups.
– 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).
– 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. Try to hit these time goals:
– 200 meters | :45-1:15.
– 400 meters | 1:15-1:45.
– 800 meters | 3:00-4:00.
– 100 meters | :15-:30.
Run modifications: Distance; 400-m/800-m/1,600-m/200-m C2 bike; 200-m/400-m/800-m/100-m row or ski
