MUD - Strength #2 - Week 1 - Friday

Macrocycle: “Murph’s Up Dude” - Week 18 of 25
Mesocycle: Strength #2
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.

---

A) HIIT

Starting on either the Rower or the Air Bike,

1)
3min Easy*
2min Hard**
3min Easy

----2min Rest----

2)
Repeat on other machine

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

Article: MovementLink’s Cardio Pacing Tables

B) Core

4 x 3min Rounds (2min Rest)

AMRAP*

10 Plank Up-Downs

20 Bicycle Crunches

40 Flutter Kicks

50 Mountain Climbers

*Continue the next round where ended in the previous round

---