MUD - Strength #2 - Week 2 - Sunday

Macrocycle: “Murph’s Up Dude” - Week 19 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.

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Section 1

1 Round FIIT (4 Stations)
Starting at Any Station

A)
4min
Easy Run (800/600/400)
Jog in Place with Remaining Time

B)
4min
Easy Row

C)
4min
Easy Run (800/600/400)
Jog in Place with Remaining Time

D)
4min
Easy Air Bike

*Easy = Lactate Zone 2 = Fastest Talkable Pace

----Then, Immediately,----

16min FIIT
Unbroken Sets of
1-2-3-...(+1) Strict Chin-ups
2x Strict Ring Dips

Example: Start at
1 Strict Chin-up
2 Strict Ring Dips
2 Strict Chin-up
4 Strict Ring Dips
3 Strict Chin-up
6 Strict Ring Dips...

When you cannot complete the full set unbroken,
Choose a
20sec Hard* Air Bike
or
30sec Hard* Row

Then, rest ~1min, and restart at 1 rep.

*Hard = Fastest sustainable pace for the prescribed distance or time.
Article: MovementLink’s Cardio Pacing Tables

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