MUD - Base #1 Week 3 - Sunday

Macrocycle: “Murph’s Up Dude” - Week 3 of 25
Mesocycle: Base #1
Week: 3 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
1 Clean + 2 Jerks (55%...+*)

*Add weight each set as technique allows.

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16min AMRAP* FIIT
3-5 Strict Pull-ups (20% of a Max)
5-10 Push-ups (20% of a Max)

*Every 5 Rounds, Run before returning back to the AMRAP
Sub 7:30 Best Mile: 200m Run
7:30-10:00 Best Mile: 200-100-200 Run
10:00+ Best Mile: 100m Run

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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