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

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