MUD - Strength #1 - Week 1 - Sunday
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.
Section 1
5 Rounds FIIT
20 Box Jumps (Low, Step-down)
8-15 Strict Hanging Knee Raises (25% of a Max Set)
10 Double DB Push Presses (Heavy)
Run*
*Runs:
1) 400m/300/200 Run
2) 550m/400/300 Run
3) 800m/550/400 Run
4) 550m/400/300 Run
5) 400m/300/200 Run
30min Time Cap
Open Gym - Upper Body Muscle Building Option
Ideally, this workout is performed on Saturday or Sunday during Open Gym and replaces Sunday’s Class above.
If you complete this workout on Saturday, it is highly recommended to not take Sunday’s class as the muscles being used are too similar.
5 x Hard* Supersets
A) Decline Bench Press
B) Horizontal Ring Rows
C) Weighted AbMat Sit-ups
*Hard today =
Supersets 1-3:
~2 Reps in Reserve
Adjust weights and exercises so that all set 1s are between 12 & 30 Reps.
Supersets 4 & 5:
0-1 Reps in Reserve