MUD - Base #2 - Week 3 - Friday

Macrocycle: “Murph’s Up Dude” - Week 12 of 25
Mesocycle: Base #2
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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A) HIIT

Starting on either the Rower or the Air Bike,

8min* Easy**

*Every 1min,
14sec Max Effort***

----2min Rest----

Repeat on Other Machine

**Easy = Your pace that, fresh, could be maintained for 2+ hours.
***Max Effort = Maximal Power regardless of time or distance domain.

Article: MovementLink’s Cardio Pacing Tables

------4min Rest-------

B) Core

3 Rounds (18 x 1min stations)

A) 14 DB Renegade Rows (medium)

B) 14 DB Kneeling Wood Choppers left

C) 14 DB Kneeling Wood Choppers right

D) 14 Plank Pull-throughs

E) 24 Swimmer Kicks

F) 24 Flutter Kicks holding DB overhead

[Rest with Time Remaining in each Round]

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