Run in Mud Obstacle Race Training-8/31/13

This is a hard core workout that makes almost everything hurt in a good way. Drink lots of water to stay hydrated.

Warm up:
Pull ups with leg lifts to muscle failure x 3
Crunches to muscle failure




Main set:

Run 2.25 miles
Air squats for two 
minutes
Burpees for two minutes
Box jumps for two minutes
Box jumps for two minutes
Burpees for two minutes
Plank for two minutes
Crunches for one minute

Rest

If you can't jump during burpess,

try the 8 count push-up

Run in Mud Obstacle Race Training-8/30/13

Hike two miles. Hike at least one of those miles with a heavy weight (I carried my 7 year old)

Run in Mud Obstacle Race Training

This workout is great for the abs. In fact, my abs hurt like you know what, even during the run part. I got the idea from Spartan Workout of the Day.

16 hanging leg lifts

Run .6 miles

Sit ups

40 sit ups

Run .6 miles

Side Planks

2 minutes plank

Run .6 miles

Side planks-1 minute plank on each side

Run .6 miles

40 sit ups

Run .6 miles

Leg lifts (bent leg raises for alternate exercise)

2 minutes plank

Run 1 mile

25 laying leg lifts

Side planks-1 minute plank on each side


Find these great exercises and more for Spartan, Warrior, Great American and other obstacle, mud, grass drill, cross training and circuit training events.

Run in Mud Obstacle Race Training-8/28/13

Run 2 miles

Swim .5 miles

Run In Mud Obstacle Race Training-8/27/13

92 degrees and very hot. Be careful today on the workout. 

Back to the track with an obstacle course. It is well shaded, has a water fountain, but still very hot and challenging physically and mentally. I chose to focus on the run and work in fewer obstacles. Try a 5K with obstacles. When you can't complete an obstacle, do 5 burpees.

Ring Monkey Bars

Workout for 1/4 mile track.

Warm up:

1 lap

15 burpees

1 lap

15 burpees

Main set:

6 pull ups with leglifts

Monkey bars

Tire obstacle (run through tires

1 lap

Ring monkey bars

Jump over 4 foot wall

Ring monkey bars

Incline ring obstacles

1 lap
6 pull ups with leg lifts

Incline sit ups
Parallel bars 

1 lap

Incline ring obstacles
5 burpees
Rope climb

Balance obstacle
1 lap

Monkey bars

6 Pull ups


Climbing obstacle
1 lap

Repeat main set

Climb obstacle

Cool Down:

Walk a lap

Run in Mud Obstacle Race Training-8/24/13

Swim 1/2 mile

Run in Mud Obstacle Race Training-8/23/13

Swim 1/2 mile

Make it challenging by holding your head above the water and alternate between the breast stroke and freestyle...

Get your motivation on at www.cafepress.com/redbikepublising

Run in Mud Obstacle Race Training-8/22/13

Run 3.5 miles in a hilly area if possible. Sprint up the hills.Do 5 burpees every quarter mile.Finish with 18 pull ups or chin upsSound easy? It does sound easy, but it's a tough workout. I'm getting ready for the Great American Obstacle Race. What are you working on?

Run in Mud Obstacle Race Training-8/21/13

This workout lets you focus on the run. Once finished, you can then focus on a good ab workout. This will allow a little recovery time while maintaining fitness required for the Spartan Sprint, Warrior Dash, Great American Mud Run, and other obstacle race events.  Have fun:

Warm up:

rotate neck, shoulders, hips, knees and ankles

Walk a short distance

Run 4 miles

Stretch

40 sit ups

40 flutter kicks

20 bicycles

40 crunches

10 crunches left side

10 crunches right side

20 leg lifts

20 bicycles

40 crunches

30 flutter kicks

20 bicycles

10 leg lifts

Run in Mud Obstacle Race Training-8/19/13

Go to the playground. It's fun.

The playground has a lot of obstacle training tools. Try these:

Hand over hand traverse on chin up bars

leap over rock shaped toys or tables

climb poles or ropes if available

monkey bars

rings

play tag 

box jumps on benches

balance walk on bars and borders

Run in Mud Obstacle Race Training-8/20/13

Block Party, Wohoo!

25 body weight squats
6 pull ups with leg lifts
Spiderman crawl 20 yards

Run .9 miles

25 body weight squats
6 pull ups with leg lifts
Spiderman crawl 20 yards

Run .9 miles

10 burpees
rope climb
hand over hand bar traverse (monkey bars)

Run .9 miles

10 burpees
rope climb
hand over hand bar traverse (monkey bars)

Run .9 miles

Carry heavy weight on back for .75 miles ( carried my six-year-old daughter on my shoulders)

Find RiM Obstacle Race Training, cross fit training, circuit training, grass drill and other exercise ideas here:

Run in Mud Obstacle Race Training-8/18/13

10 pull ups with leg lifts
10 chin ups with leg lifts
10 alternate grip pull ups with leg lifts
40 crunches with leg ups
10 crunches left side
10 crunches center
10 crunches right side
10 leg lifts
20 flutter kicks
20 bicycles
20 crunches
20 flutter kicks
20 leg spreaders
20 crunches
20 flutter kicks
20 bicycles
10 leg lifts
20 crunches

Run In Mud Obstacle Race Training-8/17/13

Run 4 miles

Run in Mud Obstacle Race Training-8/16/13

This is a core strengthening workout with no running. I just ran out of time, but it doesn't mean I didn't get some cardio benefits.

10 pull ups
20 body weight squats
25 box jumps

9 chin ups
20 body weight squats
25 box jumps

8 alternate grip pull ups
20 body weight squats
25 box jumps

7 pull ups
20 body weight squats
25 box jumps

6 chin ups
20 body weight squats
25 box jumps

5 alternate grip pull ups
20 body weight squats
25 standing broad jumps

4 pull ups
20 body weight squats
25 standing broad jumps

3 chin ups
20 body weight squats
25 standing broad jumps

2 alternate grip pull ups
20 body weight squats
25 standing broad jumps

1 pull up
20 body weight squats
25 standing broad jumps

30 burpees

Run in Mud Obstacle Training-9/15/13

Block Party

25 body weight squats

rope climb

10 pull ups

Run 1 block (mine is .97 miles)

25 body weight squats

rope climb

10 pull ups

Run 1 block 

Bear crawl

10 burpees

hand over hand (monkey bars)

Run 1 block

Bear crawl

10 burpees

hand over hand (monkey bars)

Run 1 block (work in 10 more burpees)

Find these RiM exercises and more in Army Physical Readiness Training at http://www.redbikepublishing.com

Run in Mud Obstacle Race Training-8/14/13

Going on vacation to the beach shouldn't be a problem. Take some time to mend from running and just spend it with the family.






Some Run in Mud (RiM) training ideas:

1. Run through the waves. Keep water waist deep or deeper and power through.
2. Paddle past the breakers. Use a boogie board, surf board or boat 
3. Swim parallel to the shore. You don't even need to go deep or out far. Swim against current if it runs parallel.
4. Boogie board or surf. The paddling action as you catch waves will increase your core strength. Use your arms, legs and stomach to make it count.
5. What else can you think of?

Try some motivational products from our cafepress store 

Run in Mud Obstacle Race Training-8/10/13

Swim, snorkel, swim some more, play with kids, live it up in the ocean...

Run in Mud Obstacle Race Training-8/9/13

Pyramid burpee sets
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1

Pyramid pull up, chin up, alternate grip pull up sets
1-2-3-4-5-5-4-3-2-1

Run 3.1 miles

Swim 1/4 miles

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

100 crunches
Swim 700 yards

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

10 chin ups ups 

6 lunges each leg

25 body weight squats

25 box jumps
9 pull ups 

6 lunges each leg

25 body weight squats

25 box jumps
8 chin ups 

6 lunges each leg

25 body weight squats

25 box jumps
7 pull ups 

6 lunges each leg

25 body weight squats

25 box jumps
6 chin ups 

6 lunges each leg

25 body weight squats

25 box jumps
5 pull ups 

6 lunges each leg

25 body weight squats
25 box jumps
4 chin ups
25 body weight squats

3 chin ups
25 body weight squats
2 chin ups
25 body weight squats
1 chin ups
25 body weight squats

Run a 5k

Stretch

More obstacle race training and cross training exercises here (in the army we called it circuit training or grass drills)

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Run in Mud Obstacle Race Training-8/4/13

Here' a good set to increase your endurance. No run, but the cardio is there. Have fun with the swim...

33 pull ups with leg lifts

50 burpees

150 crunches

100 body weight squats

17 pull ups

100 jumping jacks

50 Brazilian leg lifts

50 side kicks

Plank for 2 minutes

Plank for 30 seconds each side

Swim for 1/4 miles

Run in Mud Obstacle Race Training-8/5/13

It might be too hot to run, but not too hot to swim. This is a good Monday workout.

Swim 900 yards. 

Kids in the pool? Swim around the obstacles for fun and be courteous.

Run in Mud Obstacle Race Training-8/02/13

Half Murph Blaster
Not quite a full Murph, but more than a half, and the run is twice as long. Enjoy...

This is a 4 mile run with 100 burpees worked in. Each burpee counts as 1 push up and one squat. Hence, a half Murph. The burpees mixed in the run will help prepare you for the obstacle and run interchange during those Tough Mudder, Spartan, Warrior, Great American, etc. mud races

Run 4 miles
Perform 100 burpees with push ups en route at your pace

50 body weight squats
50 pull ups

Stretch