MUD - Peak Week 1 -Sunday
Macrocycle: “Murph’s Up Dude” - Week 22 of 25
Mesocycle: Peak Week 1
Week: 1 of 4
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 x 7min Rounds FIIT (2min Rest)
*A) 2min Medium** Row B) Run*** C) 2min Medium** Air Bike or D) Run***
Then, with Remaining Time in Each 7min Round, AMRAP FIIT
3-5 Strict Pull-ups (25% of a Max Set)
5-10 Push-ups (25% of a Max Set)
15-30 Flutter Kicks
*Start on the rower, air bike, or one of the runs and perform the next option the next round round following the order above.
**Medium = 20min Race Pace
Article: MovementLink’s Cardio Pacing Tables
***Run Distance Selection:
Sub 7:30 Best Mile: 550m Runs
7:30-10:00 Best Mile: 400m Runs
10:00+ Best Mile: 300m Runs