MUD - Base #3 - Week 3 - Friday

Macrocycle: “Murph’s Up Dude” - Week 16 of 25
Mesocycle: Base #3
Week: 3 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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A) HIIT

Starting on either the Rower or the Air Bike,

4 Rounds
1min30sec Easy*
30sec Hard**

——2min Rest——

Then, repeat for 4 more rounds on other machine.

*Easy = Pace that, fresh, could be maintained for 2+ hours.
Hard = Fastest, sustainable pace for the prescribed distance or time.

Article: MovementLink’s Cardio Pacing Tables

------4min Rest-------

B) Core

3 Rounds (9 Stations)

A) 1min30sec Hollow Hold

–30sec rest–

B) 1min30sec AMRAP Plank Pull-throughs

–30sec Rest–

C) 1min30sec AMRAP Farmer Carry Marches

–30sec Rest–

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