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 = Functional Threshold Power (FTP) = The fastest pace you would be able to sustain on a 30min - 1hr all-out test, regardless of how you feel in that moment.
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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