MUD - Base #3 - Week 1 - Tuesday

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

1.25 Rounds (5 Stations)
Starting at Any Station

A)
8min
Easy Run (~1,600/1,200/800m)
Jog in Place with Remaining Time

B)
8min
Easy Row

C)
8min
Easy Run (~1,600/1,200/800m)
Jog in Place with Remaining Time

D)
8min
Easy Air Bike

*Easy = Lactate Zone 2 = 4hr Race Pace = Fastest Talkable Pace
**In the last 2 minutes of this workout, Hard = Fastest Maintainable Pace for the Given Distance or Time.

Article: MovementLink’s Cardio Pacing Tables

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