MUD - Base #2 - Week 3 - Sunday

Mary Hiking in Sri Lanka
Join us for a free workout every 2nd Saturday of the month at 10am. Just show up, bring friends, make friends, and get a great workout!
If you’re training for a fitness race like HYROX or SPARTAN, or just want to get a challenging strength-endurance “long-grind” workout, come join us and bring friends for free!
Join us for a free workout every 2nd Saturday of the month at 10am. Just show up, bring friends, make friends, and get a great workout!
Join us for a free workout every 2nd Saturday of the month at 10am. Just show up, bring friends, make friends, and get a great workout!
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.
Section 1
1 Round FIIT
Starting at Any Station
A)
5min AMRAP
3-7 Strict Pull-ups (30% of a Max Set)
7 Double DB Push Jerks (Heavy)
----5min Rest----
B)
4min Row (Medium*)
1min Row (Hard**)
----5min Rest----
C)
5min AMRAP
7 Strict Toes-to-bars or Hanging Knee Raises
7-14 Push-ups (30% of a Max Set)
----5min Rest----
D)
4min Air Bike (Medium*)
1min Air Bike (Hard**)
----5min Rest----
*Medium = Medium = The average pace you'd maintain in a 20 minute time trial.
**Hard = Fastest sustainable pace for the prescribed distance/time.