MUD - Murph Week - Wednesday

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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You may make up “Murph” from Monday with in the 4:30 PM or 5:30 PM Classes with the full 1hr15min Time Cap or in the 6 AM and 6:30 PM class with a 45min Time Cap

Regular Class Section 1

7min to Establish Heaviest Rep on Each Side
Turkish Get-ups

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Regular Class Section 2

1 Round FIIT (4 Stations)
Starting at Any Station

A)
8 x 20sec AMRAPs (10sec Rest)
AbMat Sit-ups

----1min Rest----

B)
8 x 20sec Rounds (10sec Rest)
Hard* Row

----1min Rest----

C)
8 x 20sec Rounds (10sec Rest)
Ball Slams** (Any Weight)

----1min Rest----

8 x 20sec Rounds (10sec Rest)
Hard* Air bike

----1min Rest----

*Hard = Fastest Sustainable Pace for the Prescribed Distance or Time
Article: MovementLink’s Cardio Pacing Tables

**Each 1 Slam Ball should be for max power.

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