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.

Section 1

Complete in Any Order*:

10min
Row (Easy**)

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10min
Air Bike (Easy**)

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20min
Run (Easy**)

*Easy = Lactate Zone 2 = 4hr Race Pace = Fastest Talkable Pace
**In the last 4 minutes of this workout, Hard = Race Pace for the Given Distance or Time.