MUD - Murph Week - Friday

Macrocycle: “Murph’s Up Dude” - Week 5 of 25
Mesocycle: Murph 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*
2min45sec Medium**
1min15sec Hard***
2min Easy

----2min Rest----

Repeat on Other Machine

*Easy = Pace that, fresh, could be maintained for 2+ hours.
**Medium is Fastest Pace Possible that could be Sustained for 20 minutes.
***Hard = Fastest sustainable pace for the prescribed distance or time.

Article: MovementLink’s Cardio Pacing Tables

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

B) Core

18min to Complete (Break it up however you’d like):

100 Super Crunches

80 alternating Hanging Single-leg Raises

60 Renegade Rows (medium)

40 Windshield Wipers

20 Knee Tucks with feet on wall ball (with 2sec hold in tuck position)

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