MUD - Base #3 - Week 1 - Saturday

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.

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First Saturday DUBS

Partner Workouts

Workout 1

10min
One Person Works at a Time, Sharing Reps Any Way
1 Mile/0.92 Mile/0.85 Mile Air Bike
60 Burpees-to-plates
With Remaining Time,
AMRAP
Double DB Thrusters (*)


Score =
Partner A Thrusters x DB Weight*
+
Partner B Thrusters x DB Weight*

*Females Divide Their Score by 0.7

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Workout 2

10min
One Person Works at a Time, Sharing Reps Any Way
1 Mile/0.92 Mile/0.85 Mile Air Bike
60 Burpees-to-plates
With Remaining Time,
AMRAP
DB One-arm Alternating Snatches (*)


Score =
Partner A Thrusters x DB Weight*
+
Partner B Thrusters x DB Weight*

*Females Divide Their Score by 0.7

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Workout 3

8min
One Person Works at a Time, Sharing Reps Any Way
1 Mile/0.92 Mile/0.85 Mile Air Bike
With Remaining Time,
AMRAP
Burpees Pull-ups

*To scale, perform 1 Burpee + 1 Jumping Pull-up on a Box. The extra time it takes to get on and off the box will act as the penalty.

Score =
Partner A Reps
+
Partner B Reps