MUD - Peak Week 2 - Sunday

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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Section 1

1 Round (4 Stations)
Starting at Any Station

A)
4min
Run (Easy*: 800/600/400)
Jog in Place with Remaining Time

B)
4min
Row (Easy*)

C)
4min
Run (Easy*: 800/600/400)
Jog in Place with Remaining Time

D)
4min
Air Bike (Easy*)

*Easy = Lactate Zone 2 = 4hr Race Pace = Fastest Talkable Pace

----Then, Immediately,----

16min FIIT
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Box Jumps (Low)
Unbroken Set of Push-ups (*)

Then after the round of 10 reps, Choose
20sec Max Effort Air Bike
or
30sec Max Effort Row

Then, rest ~1min

Round 2: Restart at 10 and work backwards to 1, then use the other machine.
Round 3: Restart at 1 and work up to 10...etc.

*The highest number you should go to should be based on your max set of push-ups.
Continue to increase the box jumps to 10, but if your max set is around:
~40+, then continue through 10
~30, then cap push-ups at 8
~20, then cap push-ups at 6
~10-15, then cap push-ups at 4

Article: Cardio Pacing Tables

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