MUD - Strength #2 - Week 1 - Sunday

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.

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Section 1

1 Round (2 Stations)
Starting at either station.

A)
10min AMRAP FIIT
12-25 Push-ups (50% of a Max Set)
500m Row

----10min Rest Between Stations----

B)
10min AMRAP FIIT
10-20 Strict Toes-to-bar or Strict Hanging Knee Raises (50% of a Max Set)
1-mile Air Bike

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Open Gym - Upper Body Muscle Building Option

Ideally, this workout is performed on Saturday or Sunday during Open Gym and replaces Sunday’s Class above.
If you complete this workout on Saturday, it is highly recommended to not take Sunday’s class as the muscles being used are too similar.

5 x Hard* Supersets
A) Wide-Grip Bench Press
B) Strict Pull-ups
C) Barbell Roll-outs


*Hard today =
Supersets 1-3:
~2 Reps in Reserve
Adjust weights and exercises so that all set 1s are between 12 & 30 Reps.

Supersets 4 & 5:
0-1 Reps in Reserve