Obstacle Race Training-02/22/13

This is a workout that will really get you ready for an obstacle sprint race like Spartan, Warrior Dash, Moonshine Mud Run, Mud Mania and many others. Have fun, but challenge yourself.

Here’s how it breaks out-Run 3.5 miles and do 125 burpees and 25 body weight squats:

• Run .75 miles
• 15 burpees
• Run .25 miles
• 15 burpees
• Run .25 miles
• 15 burpees
• Run .25 miles
• 15 burpees
• Run .25 miles
• 15 burpees
• Run .25 miles
• 10 burpees
• Run .25 miles
• 10 burpees
• Run .25 miles
• 10 burpees
• Run .25 miles
• 10 burpees
• Run .25 miles
• 10 burpees
• Run .5 miles
• 25 body weight squats
•  Do 50 chin-ups and/or pull-ups throughout the day

Obstacle Race Training-2/19/13

Today’s workout is based loosely on Ella Kociuba’s workout as described on her blog . Be sure to read her blog as it is incredible and telling. Though I had to adapt it to my own personal ability and limited time available, I found it inspiring and an awesome way to get a good workout in under an hour.

 

Run four miles and do a total of 60 burpees (in my case that was 70 push-ups). Here’s how it went down:

 

• Run 2.5 miles
• Do 30 burpees
• Run 1 mile
• Do 20 burpees
• Run .5 miles
• Do 10 Jeffreys (burpees with two push-ups each).

 

Make sure your run is fast. Ella hit the nail on the head when she wrote about the workout that might make you throw up. IT’s that intense, but well worth it if you are training to win an obstacle race.

 

Have fun and challenge yourself. You never know what you’ll see.

 

 

  

 

 

 

Obstacle Race Training-2/18/13

This is a light intensity workout, but may take some time to do.

50 pull-ups/chin-ups

100 push-ups

Ruck march (quick walk with a heavy backpack)for 2-3 miles with 40 -50 pounds. 

Obstacle Point of View

Being an obstalete should change your perspective on how you get around. For example, you might eat healthier knowing that good calories and energy food create great fuel that your body craves. Here are some ways obstaletes view life…

1. When you walk by a fence you want to leap over it
2. A wall is something to climb
3. Garbage cans are meant to be jumped over
4. Barriers to foot traffic are for leapfrogging
5. That first floor gate thingy in the stairwell leading to the basement is something to step over and not swing open
6. Jersey barriers make great steps
7. Choose the path through the woods instead of the sidewalk or road “I wonder if I can run through there”.
8. Work desks are meant for elevated pushups or dips
9. A backpack can also be carried in the front
10. A basketball is a great push-up tool
11. Sandbags aren’t just for floods
12. Before a run you think, “I don’t weigh enough, maybe I need a vest to make the run more challenging?”

Obstacle Race Training-2/15/13

Just run for the fun of it. Find a trail and run four miles. Make each mile faster than the first and finish the last half mile with sprints. For example, I ran the last .75 miles with 20 meter sprints followed by 40 meter recovery runs.

Stretch

Roller skate or make an exercise based entertainment activity.

Have fun

Obstacle Race Training-2/14/13

Happy Valentine’s Day…If my heart wasn't busy pumping blood, I’d give it to you.  Sorry, I couldn’t resist.

Here’s an exercise to get your heart pumping and oxygen to your brain. The motion of the burpees and squats intermittent with the run will give you the base you need for the Tough Mudder, Spartan Race, Warrior Dash and other obstacle races.  Have fun.

Here's the goal:

• Run a 5 k
• 100 burpees
• 150 body weigh squats

Here’s the breakdown:

• .25 mile
• 15 burpees
• .25 mile
• 10 burpees
• .25 mile
• 10 burpees
• .25 mile
• 10 burpees
• .25 mile
• 10 burpees
• .25 mile
• 10 burpees
• .25 mile
• 10 burpees
• .25 mile
• 13  burpees
• .25 mile
• 12 burpees
• .25 mile
• 50 squat
• .25 mile
• 50 squats
• Finish run
• 50 squats
• Carry 40lbs for 2 minutes (medicine ball, dumbbell, back pack, gas can, whatever)

Stretch

Obstacle Race Training-01/12/13

Run 4-5 miles hard. If you have hills, even better. Rain, sleet, snow, or other bad weather shouldn't stop you from making your run.

Spartan, Tough Mudder, Warrior Dash, Moonshine Mud Run and other obstacle races show no mercy. Don't show any to yourself if you expect to compete with the best.  Go get 'em, huah!

Check out this obstacle courtesy of the US Army...

US Army Physical Readiness Training

Obstacle Race Training-02/11/13

Do a half Murph and throw in an extra mile.

If you weren't already aware, A Murph is a work named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan. Lieutenant Murphy often performed the exercise with a weighted vest. 

His legacy lives on in this tough exercise he regularly challenged himself with. Can you do it? The Murph is a timed event consisting of:

Run 1 mile

100 chin-ups

200 push ups

300 squats

Run 1 mile

There are many variations to the Murph. You can do it chronologically, break it up into segments, eat it all at once, or whatever your taste and ability.

Here's today's workout that involves a half Murph with an extra mile for good measure. Once complete you'll have done three miles, 50 chin-ups or pull-ups, 100 burpees with a push up for each, and 150 body weight squats. I did it as follows:

Run .25 miles

15 burpees

Run .25 miles

15 burpees

Run .25 miles

15 burpees

Run .25 miles

15 burpees

Run .25 miles

15 burpees

Run .25 miles

15 burpees

Run .25 miles

10 burpees

Run .25 miles

30 body weight squats

Run .25 miles

30 body weight squats

Run .25 miles

60 body weight squats

Run .25 miles

30 body weight squats

Run .25 miles

Leap over 3 foot obstacle x 2

10 pull-ups

Rest

10 pull-ups

Rest

10 chin-ups

Rest

10 chin-ups

Rest

5 pull-ups

Rest

5 chin-ups

Stretch

Obstacle Race Training-02/10/13

Sprint day. This is a two mile exercise divided up into quarter mile obstacle training events:

Stretch

Run .25 miles

10 Jeffreys (burpees with two push-ups)

Run .25 miles

10 Jeffreys (burpees with two push-ups)

Run .25 miles

10 Jeffreys (burpees with two push-ups)

Run .25 miles

10 Jeffreys (burpees with two push-ups)

Run .25 miles

Dumbbell farmer carry (on race day you might need to carry up to 40 pounds up a hill. So, do exercise with at least:

Men: 40 pounds on each arm

Women: 20 pounds on each arm

Run .25 miles

10 burpees with one push-up

Run .25 miles

Single dumbbell farmer carry alternate arms

Run .25 miles

10 burpees with one push-up

Stretch

Obstacle Race Traiing-02/06/13

The weather is nice and many people are leaving the gym for walking and running. This makes a trail crowded, but for obstaletes (obstacle athletes-maybe I’m not the first person to use this, but if I am, please give credit J) it’s a great opportunity. You know why? Because they can be training aids.

Here are great ways to make your run an obstacle course preparation run:

Pretend other runners are zombies and dodge them. Use your fancy footwork to avoid:

• people
• cars (for safety reasons I recommend only dodging parked cars)
• mail boxes
• trash cans

Today’s exercise:

• Run 4-5 miles with lots of hills if possible
• 3 x weight carry for 40 yards example: Carry heavy weight with your arms in front of you (backpack, bucket, rock, etc.)
•           Men-40 pounds
•           Women-20 pounds
•  Low crawl (army crawl) for 15 yards x 2
• Bear crawl for 15 yards x 2
• 5 burpees with pushups
• 5 Jeffreys (burpees with 2 pushups)
• Pull-ups to muscle failure with leg lifts
• Stretch

Obstacle Race Training-02/05/13

Let’s get ready for obstacle racing. It’s already February and racing has begun in earnest. I plan on beginning my season in March, so just another 45 days. That means I have about 30 days of intense training before I begin to taper off.

Here is a good workout to simulate a 5 k obstacle race with 12 obstacles:

• Stretch
• Run ¼ mile
• Jump or climb over a 3 foot obstacle x 2
• Run ¼ mile
• 10 Jeffreys (burpee with 2 push-ups)
• Run ¼ mile
• 20 mountain climbers (start with left foot forward and count every time left foot comes forward)
• Run ¼ mile
• 10 jumping lunges (start with left foot forward and count every time left foot comes forward)
• Run ¼ mile
• 10 burpees with push-ups
• Run ¼ mile
• 15 body weight squats
• Run ¼ mile
• 20 mountain climbers (start with left foot forward and count every time left foot comes forward)
• Run ¼ mile
• 10 burpees with push ups
• Run ¼ mile
• 15 body weight squats
• Run ¼ mile
• 20 mountain climbers
• Run 1/2 mile
• Jump or climb over a 3 foot obstacle x 2
• Finish run
• Dumbbell Farmer Carry with ½ body weight (1/4 body weight in each arm)
• 10 pull-ups with leg lifts
• Stretch

This is a great simulation or substitution for a real 5k obstacle race. Whether getting ready for the Spartan, Tough Mudder, Moonshine Mud Run, Warrior Dash, or other obstacle, you get out of it what you put in training. Make it count!

**Here's how to do the Mountain Climber (from Army Physical Readiness Training)

EXERCISE 3: MOUNTAIN CLIMBER

Purpose: This exercise develops the ability to quickly move the legs to power out of the front leaning rest

position (Figure 6-87).

Starting Position: Front leaning rest position with the left foot below the chest and between the arms.

Cadence: MODERATE

Count:

1. Push upward with the feet and quickly change positions of the legs.

2. Return to the starting position.

3. Repeat the movements in count 1.

4. Return to the starting position.

from Army Physical Readiness Training

Obstacle Race Training-02/04/13

Find these exercises and more
 in US Army Physical Readiness Training

Time to ruck up and work the core. A heavy backpack of at least a third of your body weight will do the trick. March for one to two miles and enjoy the walk with friends or family.

• 2 mile backpack hike

• 3 x Spiderman push-ups (bring knee up to ribs-5 repetitions each side)

• Stretch

• 2 x tripod push-ups (back side in the air, close hand position. Lower your body and extend in a swooping motion).

• Stretch

Try these obstacles. They'll make you ready for any obstacle race.

Obstacle Race Training-02/03/13

I only intended to do a small workout, but was soon overcome by good feelings. So I kept it up and added more to it. I worked out the chest and shoulder muscles for those monkey bar and wall climb events, the abs for endurance and a very hilly sprint laden 3-

4 mile run for that extra boost when needed.

Stretch

Chin-ups to muscle failure

Rest

Pull-ups to muscle failure

Rest

Alternate grip chin-ups to muscle failure

Rest

30 body weight knee bends

Rest

20 body weight knee bends

Rest

Push-ups to muscle failure (close hand)

Rest

Push-ups to muscle failure

Rest

30 leg lifts from chin-up bar (work it in with chin-ups if you can)

Rest

40 crunches

Rest

15 leg lifts with hip elevation (supine)

Rest

15 leg lifts with hip elevation (supine)

Rest

30 scissors kicks

Rest

30 scissors kicks

Rest

20 supine bicycles with alternate knee to elbow touch

Rest

20 supine bicycles with alternate knee to elbow touch

Rest

20 crunches with straight leg lifts

Rest

20 crunches and bring knees to chest

Rest

20 scissors kicks

Rest

40 crunches

Rest

20 leg spreaders

Rest

20 dips on coffee table

Rest

20 dips on coffee table

Run 3-4 miles (if you can, work some hills in there)

Stretch