MUD Base #1 Week 1 - Friday

Macrocycle: “Murph’s Up Dude” - Week 1 of 25
Mesocycle: Base #1
Week: 1 of 3

IN ADDITION TO THE MOBILITY WE DO IN CLASS,

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

---

A) HIIT

*Starting on either the Rower or the Air Bike,

2min
Easy

Then, 6 Rounds
55sec Easy
5sec Max Effort

Then,1min
Easy

----1min Rest----

Repeat on other Machine

Easy = Lactate Zone 2 = Fastest Talkable Pace
Max Effort = Send it 100%, like your life depends on it;)

Article: MovementLink’s Cardio Pacing Tables

------4min Rest-------

B) Core

3 Rounds (18 x 1min stations)

A) 24 Bicycle Crunches

B) 40 Mountain Climbers

C) 30sec Side Plank left

D) 30sec Side Plank right

E) 24 Glute Bridge Marches

F) 12 Supermans

Rest with Time Remaining in each Round

---