MUD - Base #1 Week 3 - Wednesday
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.
Section 1
4 Rounds FIIT (12 Stations)
A)
1min
7 Double DB Push Press or Push Jerks (Heavy+)
AMRAP Box Jumps (Low)
B)
1min AMRAP
Burpee + Jumping C2B Pull-ups*
C)
1min
Rest
*Advanced Athlete Option for B):
30sec Bar Muscle-ups
30sec Burpee + Jumping C2B Pull-ups
Section 2
3 Hard* Super Sets
a. Double DB Bench Presses
b. Weighted Pull-ups
c. V Sit-ups
*Hard = 1 RIR, 0 RIR on Last Sets
1st Set Should be between 8 and 20 reps
Note: In this 3-week cycle, we have been performing this super set each Wednesday, so note weights, scaling, reps, etc.