MUD Base #1 Week 1 - Thursday

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.

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Section 1

8 x 1min30sec Rounds
3 Hang Cleans (55%...+*)

OR

3 Hang Clean Pulls (55%...+*)

*Add weight each set as technique allows.

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Section 2

3 Rounds FIIT (6 Stations)
Starting at either station.

A)
3min
1 Deadlift (85%)
Hard Run*
Rest with Remaining Time in Round


B)
3min
20sec Hard Air Bike
Hard Run*
Rest with Remaining Time in Round

*Runs
You should get at least 45sec of rest each round, so scale run distances as needed.
Sub 7:30 Best Mile: 300m Runs
7:30-10:00 Best Mile: 200 Runs
10:00+ Best Mile: 100m Runs

Hard = Fastest Sustainable Pace for the Prescribed Distance or Time