Run in Mud Obstacle Race Training-7/31/13

Run 3.2 miles
11 pull ups with leg lifts
11 alternate grip pull ups with leg lifts
11 chin ups with leg lifts
Swim 1/4 miles

Run in Mud Obstacle Race Training-7/27/13

11 pull ups with leg lifts
12 chin ups with leg lifts
12 alternate grip pull ups with leg lifts
20 push ups
20 sit ups
20 push ups
20 sit ups
30 push ups
30 sit ups

20 crunches
10 side crunches
10 side crunches

The bicycle

30 bicycles
35 back scratchers

50 crunches
25 bicycles
25 flutter kicks

Plank for 2 minutes
side plank for 30 seconds each side

Rest and stretch

Find More exercises here:::

Run in Mud Obstacle Race Training-7/30/13

Bike five miles on a mountain bike

Run two miles

Run in Mud Obstacle Race Training-7/26/13

Swim 1/2 mile
Bike 9 miles

Run in Mud Obstacle Race Training-7/25/13

11 pull ups with leg lifts
12 chin ups with leg lifts
12 alternate grip pull ups with leg lifts
20 push ups
20 sit ups
20 push ups
20 sit ups
30 push ups
30 sit ups

20 crunches
10 side crunches
10 side crunches

The bicycle

30 bicycles
35 back scratchers

50 crunches
25 bicycles
25 flutter kicks

Plank for 2 minutes
side plank for 30 seconds each side

Rest and stretch

Find More exercises here:::

Run in Mud Obstacle Race Training

Run 4 miles with a buddy. Sometimes running with a partner with equal or better performance will enhance yours. Remember, if you are talking, you're probably running too slow.

Swim 1600 yards in a pool.

Run in Mud Obstacle Race Training-7/21/13

11 chin ups with leg lifts
12 chin ups with leg lifts
12 chin ups with leg lifts
20 push ups
20 sit ups
20 push ups
20 sit ups
30 push ups
30 sit ups

20 crunches
10 side crunches
10 side crunches

30 bicycles
35 back scratchers

50 crunches
25 bicycles
25 flutter kicks

Plank for 2 minutes
side plank for 30 seconds each side

Run in Mud Obstacle Race Training-4/19/13

Now, we go back to the track. It’s hot, so take your time and be careful of the metal obstacles. They could be ON FIRE.

The setting is a quarter mile track with 8 lanes and I spend most of my time on the outer five lanes.

Here's a great workout:

• stretch
• 10 burpees
• run 1 lap
• 10 burpees
• run 1 lap

Begin obstacle course 2 obstacles per lap

• 6 pull ups/leg lifts
• tire run
• 1 lap

• monkey bars with hanging rings
• 4 foot wall
• 1 lap

• monkey bars with hanging rings
• 6 pull ups/leg lifts
• 1 lap

• parallel bars
• incline monkey bars
• 1 lap

• rope climb
• balance beam
• 1 lap

•  monkey bars
• 6 pull ups/leg lifts
• 1 lap

Now we will focus on climbing obstacles. I’m pretty solid on the chest and arm strength, but need work on balance and climbing confidence.

•  obstacle climb (incline ladder)
•  4 foot wall
•  1 lap

•  obstacle climb (incline ladder)
•  4 foot wall
•  1 lap

• obstacle climb (incline ladder)
• 4 foot wall
•  1 lap

 Cool down lap

 Walk

Drink water often and in generous amounts...

Run in Mud Obstacle Race Training-7/18/13

This is a total core workout with cardio brought to you by swimming...

10 hanging leg lifts
40 crunches
10 left side crunches
10 right side crunches
30 flutter kicks

10 hanging leg lifts
40 crunches
20 back scratchers
30 bicycles

10 hanging leg lifts

The bicycle

40 flutter kicks
30 crunches
20 bicycles

plank for 2 minutes
side plank for 30 seconds
side plank for 30 seconds

Swim for .5 miles...


Find the bicycle and more exercises perfect for obstacle race training here:

They Postponed the Great American Mud Race

Just found out the Great American Mud Race is postponed until November 2nd. That's the same day as Warrior Dash. What to do?

Run in Mud Obstacle Race Training 7/17/13

This is a body and core workout . No running, it’s time to heal a bit.

Stretch 

10 pull ups with leg lifts

10 body weight squats

10 push ups

10 lunges each leg

10 seated dips

20 crunches

10 alternate grip pull ups with leg lifts

10 body weight squats

10 push ups

10 lunges each leg

10 burpees

10 seated dips

20 crunches

10 chin ups with leg lifts

10 body weight squats

10 push ups

10 lunges each leg

10 burpees

10 seated dips

20 crunches

10 alternate grip pull ups with leg lifts

10 body weight squats

10 push ups

10 burpees

10 lunges each leg

10 seated dips

20 crunches

Stretch

Run in Mud Obstacle Race Training-7/16/13

Block Party!!!

Warm up:

Stretch

Rotate head, shoulders, hips, ankles

Walk for 5 minutes

10 push ups

Main part:

Bear crawl

Rope climb

6 pull ups with leg lifts

1 lap

Bear crawl

Rope climb

6 pull ups with leg lifts

1 lap

Bear crawl

10 burpees

Monkey bars, I beam or 6x6 board (hang and walk hand over hand)

1 lap

10 burpees

Monkey bars, I beam or 6x6 board (hang and walk hand over hand)

1 run ¼ mile with on full 1 gallon jugs in each hand. Sprint for 10 seconds every 30 seconds. (do what you can)

Stretch

Get Motivated with our Vehicle Stickers

Run in Mud Obstacle Race Training Question

I have a race on July 27th, that's less than 2 weeks away. When and how much do I start tapering back training?

Run in Mud Obstacle Race Training-7/15/13

Stretch
6 pull ups with leg lifts
5 pull ups with leg lifts
6 alternate grip pull ups with leg lifts
5 alternate grip pull ups with leg lifts

6 chin ups with leg lifts
5 chin ups with leg lifts

50 jumping lunges
20 burpees
100 body weight squats
20 burpees
100 mountain climbers
Stretch

See more strength building Spartan Race, Warrior Dash time improving exercises here:

Run in Mud Obstacle Race Training-7/12/13

Swim in a lake. Waves and currents will give you a challenge. Make sure to swim with a buddy and don't get in over your head with out a life preserver....

Run in Mud Obstacle Race Training-7/11/13

Run 4 miles, enjoy....

Run in Mud Obstacle Race Training-7/10/13

Warm up with stretching and a short walk
Run 5k
Swim 1/4 miles
16 chin ups non stop
Plank 2 minutes
Side plank 1 minute
Side plank 1 minute
Cool down with stretching

Stay motivated, your race is coming up...

Motivation

Run in Mud Obstacle Race Training-7/9/13

It's time for the block party. As a reminder, chose a distance around your neighborhood that will allow you to run a loop. The intent is to run a lap, do three obstacles and repeat four times. When done, you'll have finished a 5k route with 12 obstacles.

Bear crawl 15 yards

Climb an obstacle with a rope (I climbed the wall of my children's swing set with a rope tied to the top.

6 pull ups with leg lifts

Run 1 lap

Bear crawl 15 yards

6 pull ups with leg lifts

10 burpees

Run 1 lap

6 pull ups with leg lifts

10 burpees

Monkey bars or hand over hand obstacle. Try to go 20 feet (I used the swing set)

Run 1 lap

Carry 40 pound back pack with arms in the curl position up and down driveway

10 burpees

Monkey bars or hand over hand obstacle. Try to go 20 feet (I used the swing set)

Run sprints between mail boxes to finish your run. This time carry a 1 gallon jug filled with water.

For example, my block is .96 miles. I ran three laps and finished with about a half mile worth of sprints to make it a 5k.

Don't forget, more exercises are here:

Run in Mud Obstacle Race Training-7/7/13

Forgot to post this one, so it's posted a few days late.

Run 4 miles

Swim half a mile

Run in Mud Obstacle Race Training-7/8/13

Pull ups and other Obstacle Race Training

exercises here

Take a day from the normal work out and focus on your trunk. This just means your workout is pretty much a muscle failure or at least a maintenance day. No running…

Arms and shoulders

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

Climb a wall with a rope 3 x up and down (I used a 9 foot wall connected to my children’s pay set. You can see a demonstration here)

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

Legs, arms and core

10 burpees with push ups

15 burpees with push ups

15 burpees with push ups

15 burpees with push ups

Legs

10 box jumps x 2

Trunk

10 crunches

10 side crunches

10 side crunches

20 bicycles

20 flutter kicks

40 crunches

30 flutter kicks

10 leg lifts

20 bicycles

Plank for 2 minutes

Side plank for 30 seconds

Side plank for 30 seconds

Run in Mud Obstacle Race Training-7/6/13

The heat is stifling, the rain won't let up, humidity is drowning you, you stayed up too late...what's your excuse? The obstacle races (Tough Mudder, Spartan Race, Warrior Dash, etc.) won't wait until you are ready. Just get out there.

Summer is hot and one of the primary ways of getting relief is to run in the morning. The temperature is lower, but humidity is higher. It's KILLER.

Running in rain. That's the way to get relief and run faster. Run in the rain, followed by good burpies and 20 minutes of lap swimming will bring an end to the heat.

Run 4 miles
10 burpees at the end of each mile
Swim 350-400 yards

Enjoy...

Run in Mud Obstacle Race Training-Happy 4th of July

It's time for the block party. As a reminder, chose a distance around your neighborhood that will allow you to run a loop. The intent is to run a lap, do three obstacles and repeat four times. When done, you'll have finished a 5k route with 12 obstacles.

Bear crawl 15 yards

Climb an obstacle with a rope (I climbed the wall of my children's swing set with a rope tied to the top.

6 pull ups with leg lifts

Run 1 lap

Bear crawl 15 yards

6 pull ups with leg lifts

10 burpees

Run 1 lap

6 pull ups with leg lifts

10 burpees

Carry 40 pound back pack with arms in the curl position up and down driveway

Run 1 lap

Carry 40 pound back pack with arms in the curl position up and down driveway

10 burpees

Monkey bars or hand over hand obstacle. Try to go 20 feet (I used the swing set)

Run sprints between mail boxes to finish your run. For example, my block is .96 miles. I ran three laps and finished with about a half mile worth of sprints to make it a 5k.

Here is a demonstration of some of the exercises....

Run in Mud Obstacle Race Training-7/2/13

Run 2 miles

Swim 7.5 laps in a 20 yard pool (a lap is there and back. Vary exercise based on skill level and length of pool)

Run 2 miles

Run in Mud Obstacle Race Training-7/1/13

11 pull ups with leg lifts
11 alternate grip pull ups with leg lifts
11 chin ups with leg lifts

20 burpees
20 burpees
20 burpees
20 burpees

Swim 6 laps (there and back in a 20 yard pool) 
Vary exercise to skill level and size of pool

Run in Mud Obstacle Race Training-6/29/13

Supine bicycle as demonstrated in
Army Physcial Readiness Training
Get yourse here

11 pull ups with leg lifts
11 chin ups with leg lifts
11 alternate grip pull ups with leg lifts

20 wide arm push ups
20 close hand push ups
20 regular push ups

20 supine bicycle reps
40 sit ups
20 leg lifts
30 crunches. One count includes left, center and right sight crunch (total of 90)

Run in Mud Obstacle Race Training-6/30/13

Run 4 miles
Enjoy the rest of the day, you and the family deserve it.