MUD - Murph Week - Saturday
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.
First Saturday DUBS
Workouts #1 & #2
Workout 1)
10 x 1min Rounds
Alternating which partner works each round.
6 Double DB Hang Cleans (*)
AMRAP Double DB Thrusters
Then,
Very Short Break to Re-set the Clock, Then,
2)
For Time
550m Farmer's Carry (**)
*Each partner may choose any weight they'd like.
**Team will take one DB from each partner's chosen weight from workout 1. They may share the load and trade off any way they'd like.
Workout #1 Score:
Partner A: Total Thruster Reps x DB Weight
(Females Divide By 0.7)
+
Same for Partner B
Workout #2 Score:
Time
Workout #3
3 Rounds
One Partner Works at a Time, Sharing Reps Any Way
1min Burpees-to-25lb Bumper Plates
1min DB Alternating One-arm Snatches (**)
1min Air Bike for Cals
Score:
Total Reps
**DBs
50/35
40/25 (-30 reps)
30/15 (-45 reps)
Workout #4
One Partner Works at a Time, Sharing Reps Any Way
A)
2min AMRAP
Row for Cals
B)
4min AMRAP
Burpee Pull-ups
May scale burpee pull-ups into sets of 3 burpees + 3 jumping pull-ups on a box to equal 3 burpee pull-ups with no penalty other than having to get on and off the box.
Score:
Total Team Cals + Burpee Pull-up Reps
Note: Each Burpee Pull-up = 1 Rep