MUD - Strength #1 - Week 2 - Friday

Macrocycle: “Murph’s Up Dude” - Week 7 of 25
Mesocycle: Strength #2
Week: 2 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.

---

A) HIIT

Starting on either the Rower or the Air Bike,

2min Easy*
2min15sec Medium**
1min45sec 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 Swimmers

80 Russian Twists (light)

60 Plank Up-downs

40 Hanging Knee Raises or T2B

20 DB Get-ups (heavy)

---