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: