MUD - Base #1 Week 2 - Sunday

Macrocycle: “Murph’s Up Dude” - Week 2 of 25
Mesocycle: Base #1
Week: 2 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

Starting at Either Station

A)
3 x 6min Rounds FIIT
Hard* Set Bench Presses (50%)
Run** (Hard)
Rest with Remaining Time in Each Round

B)
3 x 6min Rounds FIIT
Hard* Set Strict Hanging Knee Raises
25 Burpees-to-Plates
Rest with Remaining Time in Each Round


*Hard = 2 RIR

**Runs
Sub 7:30 Best Mile: 550m Runs
7:30-10:00 Best Mile: 400m Runs
10:00+ Best Mile: 300m Runs

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Open Gym - Upper Body Muscle Building Option

Ideally, this workout is performed on Saturday or Sunday during Open Gym and replaces Sunday’s Class above.
If you complete this workout on Saturday, it is highly recommended to not take Sunday’s class as the muscles being used are too similar.

5 x Hard* Supersets
A) DB Incline Bench Press
B) Weighted Pull-ups
C) Decline Sit-ups


*Hard today =
Supersets 1-3:
~2 Reps in Reserve
Adjust weights and exercises so that all set 1s are between 12 & 30 Reps.

Supersets 4 & 5:
0-1 Reps in Reserve