MUD - Base #3 - Week 3 - Sunday

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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Section 1

2 Rounds FIIT (8 Stations)
Starting at Any Station

A)
3min30sec
Medium* Row

----30sec Rest----

B)
3min30sec
Medium* Air Bike

----30sec Rest----

3min30sec
Run**
Rest with Remaining Time in Round

----30sec Rest----

3min30sec AMRAP
3 Strict Pull-ups
3 Push Presses (65%)

----30sec Rest----

*Medium = Holding your Functional Threshold Power (FTP) = the fastest pace you would be able to sustain on a 30min - 1hr all-out test.
Note: "Medium" is a specific pace you'll have for each machine that you'll try and maintain across this workout.
Article: MovementLink’s Cardio Pacing Tables

**Run Distances
Sub 7:30 Best Mile: 550m Runs
7:30-10:00 Best Mile: 400m Runs
10:00+ Best Mile: 300m Runs"

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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