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.

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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

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