MUD - Base #3 - Week 1 - Friday

Macrocycle: “Murph’s Up Dude” - Week 14 of 25
Mesocycle: Base #3
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.

---

A) HIIT

Starting on either the Rower or the Air Bike,

2 Rounds*
1min Easy**
1min Hard***
1min Easy
2min Hard
1min Easy
1min Hard
1min Easy
2min Rest

*1 Round on Rower and 1 Round on Air Bike

**Easy = 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) 6 Barbell Rollouts

B) 10 Plank Bird Dogs

C) 14 Hanging Single Leg Raises

D) 20 Bicycle Crunches

E) 20sec Copenhagen Side Plank each side

F) 32 Swimmer Kicks

[Rest with Time Remaining in each Round]

---