MUD - Strength #1 Week 1 - Saturday
Macrocycle: “Murph’s Up Dude” - Week 6 of 25
Mesocycle: Strength #1
Week: 1 of 3
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)
10min AMRAP
Alternating Rounds with Partner
6 Double DB Hang Cleans (X)
1 Unbroken Set of Double DB Thrusters
Then,
Very Short Break to Re-set the Clock, Then,
2)
For Time
300m Double DB Farmer's Carry (X)
**Same weight at workout #1.
——————
Workout #1 Score:
Partner A: Total Thruster Reps x DB Weight
(Females Divide By 0.7)
+
Same for Partner B
——————
Workout #2 Score:
Partner A: Rank
+
Partner B: Rank
Everyone will be organized into categories based on their DB Weights, and times will be ranked within each category with everyone in the heaviest category scoring higher than the fastest person in the next lightest category.
50/35
40/30
35/25
30/20
25/15
20/10
Workouts #3 & #4
#3
2min ARMAP
One Partner Works at a Time, Sharing Reps Any Way
Air Bike for Distance
Then, Immediately #4
2 Rounds
One Partner Works at a Time, Sharing Reps Any Way
2min Burpees-to-25lb Bumper Plates
2min DB Alternating One-arm Snatches (**)
4min Rest
——————
#3 Score:
Air Bike Distance
MM: x1
MF: Divide by 0.925
FF: Divide by 0.85
——————
#4 Score:
Partner A: Total Reps x DB Weight
(Females Divide By 0.7)
+
Same for Partner B
Workout #5
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, so if scaling, 3 burpees and then 3 pull-ups would equal 3 reps, not 6.