MUD - Murph Week - Sunday
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.
Section 1
4 Rounds FIIT (3min Rest Between Rounds)*
Starting at Any Station
A)
1min
Lateral Push-ups on Bumper Plates
-----30sec Rest-----
B)
1min
Row (Hard**)
-----30sec Rest-----
C)
1min
Horizontal Ring Rows
-----30sec Rest-----
D)
1min
Air Bike (Hard**)
-----30sec Rest-----
*You may start at any station.
Round 1 will progress through each of the 4 stations in the order above, then you will rest 3min.
However, Round 2 will start at the next station, so if you started round 1 on A), then round 2 would start on B), round 3 on C), and round 4 on D).
Example:
Round 1: Station A > B > C > D
Round 2: B > C > D > A
Round 3: C > D > A > B
Round 4: D > A > B > C
**Hard = Fastest Sustainable Pace for the Prescribed Distance or Time
Article: MovementLink’s Cardio Pacing Tables
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