MUD - Base #2 - Week 3 - Sunday

Mary Hiking in Sri Lanka

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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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.

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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