MUD - Murph Transition Week - Friday

Macrocycle: “Murph’s Up Dude” - Week 4 of 25
Mesocycle: Murph Transition Week
Week: 1 of 1

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,

2min Easy

Then, 6 Rounds
52sec Easy
8sec Max Effort

Then,
1min Easy

----1min Rest----

Repeat on other Machine

Easy = Lactate Zone 2 = Fastest Talkable Pace
Max Effort = Send it 100%, like your life depends on it;)

Article: MovementLink’s Cardio Pacing Tables

B) CORE

3 Rounds (18 x 1min stations)

A) 50 Mountain Climbers

B) 40 Swimmer Kicks

C) 30 Russian Twists

D) 20 Dead Bugs with a Wall Ball

E) 10 Lying Leg Raises

F) 10 Super Crunches

Rest with Time Remaining in each Round

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