MUD - Base #1 Week 3 - Thursday

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 Hang Clean + 1 Clean Pull + 1 Clean (55%...+*)

OR

1 Hang Clean Pull + 2 Clean Pulls (55%...+*)

*Add weight each set as technique allows.

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Section 2

16min AMRAP FIIT
20 Double DB Front Squats (Heavy+)
400m Run*
60 KB Swings (Heavy)
80 Air Squats
100 Double Unders
1min Rest
Then, with remaining time in AMRAP,
Max Distance Run with Remaining Time**


*Run Scaling
Sub 7:30 Best Mile: 400m Runs
7:30-10:00 Best Mile: 300m Runs
10:00+ Best Mile: 200m Runs

**Estimating Final Run Distances
Sub 7:30 Best Mile: 200m per 1min remaining
7:30-10:00 Best Mile: 150m per 1min remaining
10:00+ Best Mile: 100m per 1min remaining