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
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) Strict Ring Dips
B) Double KB One-arm Alternating Gorilla 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