MUD Base #2 Week 1 - Saturday

Macrocycle: “Murph’s Up Dude” - Week 10 of 25
Mesocycle: Base #2
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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First Saturday DUBS - Partner Workouts

Each Station is Scored as an Event
One Person Working at a Time, Sharing Work However Team Would Like

A)
6min
3 x 300m Runs
Then, With Remaining Time,
Max Distance Row or Air Bike*

Score = Row Distance*

*MM = Distance x1
MF = Distance Divided by 0.925
FF = Distance Divided by 0.85

----3min Rest----

B)
6min
3 x 300m Runs
Then, With Remaining Time,
Max Distance Row or Air Bike (Using the Opposite Machine as A)*

Score = Row Distance*

*MM = Distance x1
MF = Distance Divided by 0.925
FF = Distance Divided by 0.85

----3min Rest----

C)
6min AMRAP
DB One-arm Alternating Snatches (*)

Score =
Partner A Reps x DB Weight*
+
Partner B Reps x DB Weight*

*Females Divide DB Weight by 0.7

----3min Rest----

D)
6min AMRAP
Burpee-to-plates

Score =
Partner A Reps
+
Partner B Reps

----3min Rest----

E)
Repeat A)

----3min Rest----

F)
Repeat B)

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