MUD - Peak - Week 4 -Friday

Macrocycle: “Murph’s Up Dude” - Week 25 of 25
Mesocycle: Peak Week 4
Week: 4 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

Starting on either the Rower or the Air Bike,

Rower
1min Easy Row @ Damper 3
1min Medium Row @ Damper 3**
1min Easy Row @ Damper 6
1min Medium Row @ Damper 6
1min Easy Row @ Damper 9
1min Medium Row @ Damper 9
1min Easy Row @ Any Damper
1min Hard Row @ Any Damper


----2min Rest----

Air Bike
1min Easy Air Bike
1min Hard Air Bike**
1min Easy Air Bike
1min Medium Air Bike
1min Easy Air Bike
1min Medium Air Bike
1min Easy Air Bike
1min Hard Air Bike

**Note that only pacing difference between the air bike and the rower is that the second minute on the air bike is hard while it is a medium on the rower.

*Easy = Pace that, fresh, could be maintained for a 2+ hour race.
Medium = 20min Race Pace
Hard = Fastest sustainable pace for the given distance or time.

Article: MovementLink’s Cardio Pacing Tables

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Section 2: Movement Test

Laying Spine Rotation

Can you get your shoulders to the ground?
Foam roller between knees with legs at 90-degrees with torso.