MUD - Peak Week 2 - Saturday

Macrocycle: “Murph’s Up Dude” - Week 23 of 25
Mesocycle: Peak Week 2
Week: 2 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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First Saturday DUBS

Workouts #1, 2, & 3

For Time
Partners Share Reps Any Way with One Person Working at a Time

Workout 1
4min AMRAP
Row for Distance

----1min Rest----

Workout 2
4min AMRAP
Double DB Thrusters (X)

----1min Rest----

Workout 3
4min AMRAP
Pull-ups

Scores

Workout 1 Score
Total Distance
M-M = Total Distance
M-F = Total Distance Divided By 0.925
F-F = Total Distance Divided By 0.85

Workout 2 Score
DB Weight* x Partner A's Reps
+
DB Weight* x Partner B's Reps

*If Female, Divide Reps By 0.7

Workout 3 Score
Partner A's Reps x Points Per Rep*
+
Partner B's Reps x Points Per Rep*

*Pts Per Rep:
Pull-ups = 25 Points
Thick (Green) Band Pull-ups = 8 Points
2 Thick (Green) Band Pull-ups = 3 Points
Ring Rows = 1 Point

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Workout #4

In 10min
One Person Working at a Time

Odd Minutes:
Partner A) 5 Burpees to 25lb Plate
With Remaining Time in Minute
Partner B) AMRAP Hang Power Cleans (X)

Even Minutes:
Partner B) 5 Burpees to 25lb Plate
With Remaining Time in Minute
Partner A) AMRAP Hang Power Cleans (X)

Score

Total Reps of Person A x Weight Used*
+
Total Reps of Person A x Weight Used*

*Females Divide Weights by 0.7

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Workout #5 & 6

2min AMRAP
Air Bike for Distance (Sharing Time with Partner)
1min Rest
550m Run for Time
Rest with Remaining Time in Each 10min Round

Scores

Workout 5:
Total Team Distance

M-M = Total Distance
M-F = Total Distance Divided By 0.925
F-F = Total Distance Divided By 0.85

Workout 6:
Totals of both 800m Run Times