MUD - Murph Week - Tuesday

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.

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Section 1

1.75 Rounds (7 Stations**)
Starting at Any Station

A)
6min Easy
Step-ups (Low*) OR Run (Easy)

*Low = 8" below foot in Standing Knee Raise Movement Test

B)
6min
Row (Easy)

C)
6min Easy
Step-ups (Low*) OR Run (Easy)

*Low = 8" below foot in Standing Knee Raise Movement Test


D)
6min
Air Bike (Easy)

In the last 45seconds of this workout, Hard (Fastest sustainable pace for the prescribed distance or time).

Easy = Lactate Zone 2 = Fastest Talkable Pace
Hard = Fastest Sustainable Pace for the Prescribed Distance or Time

Article: MovementLink’s Cardio Pacing Tables

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