MUD - Murph Transition Week - Saturday

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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Section 1

5 Rounds (10 x 45sec Stations)
A)
For Max Power
1 Long Jump + 1 High Jump + 1 Rebound Jump

B)
30sec AMRAP for Quality
3-5 Bounds + One-leg Land and Pause (Alternating Legs)

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Section 2

20min AMRAP FIIT
40 Step-ups (Medium*)
30 Burpees
20 KB Swings (Heavy)

*Medium = 4inches below foot from Standing Knee Raise Movement Test