MUD - Strength #1 - Week 1 - Friday

Macrocycle: “Murph’s Up Dude” - Week 6 of 25
Mesocycle: Strength #1
Week: 1 of 3

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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A) HIIT

Starting on either the Rower or the Air Bike,

2min Easy*
2min30sec Medium**
1min30sec Hard***
2min Easy

----2min Rest----

Repeat on Other Machine

*Easy = Pace that, fresh, could be maintained for 2+ hours.
**Medium is Fastest Pace Possible that could be Sustained for 20 minutes.
***Hard = Fastest sustainable pace for the prescribed distance or time.

Article: MovementLink’s Cardio Pacing Tables

——- 4min Rest——-

B) Core

18min to Complete (Break it up however you’d like):

100 Penguin Taps

80 Glute Bridge Marches

60 Plank Jacks

40 alternating KB Halos (medium)

20 Barbell Roll Outs

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