MUD - Base #3 - Transition Week - Friday

Macrocycle: “Murph’s Up Dude” - Week 13 of 25
Mesocycle: Base #3 Transition
Week: 1 of 1

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,
16sec 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) 16 Plank Up-downs

B) 16 Side Plank Rotations left

C) 16 Side Plank rotations right

D) 32 Glute Bridge Marches

E) 16 Lying Leg Raises

F) 32 Penguin Taps

[Rest with Time Remaining in each Round]

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