MUD - Base #3 - Week 1 - Sunday

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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Section 1

1 Round FIIT (4 Stations)
Starting on any Station

A)
7min AMRAP
300m Run*
10 Power Cleans (50%) or 20 Kettlebell Swings (Heavy)

B)
7min AMRAP
400m/320m Row
8-15 Ring Dips** (50 of a Max Set)

C)
7min AMRAP
300m Run
6-12 Strict Pull-ups (50% of a Max Set)

D)
7min AMRAP
0.5-Mile/0.4Mile Air Bike
10-20 Push-ups (50% of a Max Set)

*Run Scaling:
Sub 7:30 Mile: 300s
7:30 - 10:00 Mile: 200s
10:00+: 100-200-100-...

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