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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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) Incline Bench Press
B) Weighted Chin-ups
C) Weighted Laying 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