MUD - Base #2 - Week 1 - Sunday

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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Section 1

3 Rounds FIIT (12 Stations)

A)
1min30sec
3 Jumps (Max Effort)
AMRAP Double DB Bench Presses (Heavy)

----1min30sec Rest----

B)
1min30sec
3 Jumps (Max Effort)
Air Bike (Hard*)


----1min30sec Rest----

C)
1min30sec
3 Jumps (Max Effort)
Horizontal Ring Rows

----1min30sec Rest----

D)
1min30sec
3 Jumps (Max Effort)
Row (Hard*)

----1min30sec Rest----

*Hard = Fastest sustainable pace across the given time or distance.

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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) Decline DB Bench Press
B) Double KB One-arm Gorilla Rows
C) Strict Toes-to-bars or Strict Hanging Knee Raises


*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