Run in Mud Obstacle Race Training-12/31/13

Motivational stickers are Here

No time to run today, so I am working out as fast as possible before dark. The bonus is we are having light snow. That makes it a great workout, Huah!

In this workout, I've identified my accomplishment. However, you might be better fit than I am or just beginning, so feel free to improvise.  Try to do between 30 and 50 chinups, 30 and 50 burpees, 60 and 100 crunches, 80 - 100 body weight squats and a few rope climbs. Since it's dark and the weather's slippery, I'm opting to take a hike.

Pull ups with leg lifts to muscle failure
25 squats
Pull ups with leg lifts to muscle failure
25 squats
Alternate grip pull ups with leg lifts to muscle failure
25 squats
Alternate grip pull ups with leg lifts to muscle failure
25 squats
Chin ups with leg lifts to muscle failure
30 sit ups
Chin ups with leg lifts to muscle failure
30 crunches with bent knee raises
10 burpees
Rope climb
10 burpees
Rope climb
10 burpees
10 burpees

Grab your kid or a workout partner and play a game of tag (this will work your sprints and really impacts your exercise)
Fast walk 1 mile with a weighted backpack. (I carry 45 pounds) Be sure to carry a light for safety.

Run In Mud Obstacle Race Training-12/27/13

This week has been tough with all the good food going around. Staying disciplined is a must for warriors. Here's a way to work off that holiday glut.

• Run a 5k for personal record.
• 10 burpees
• Pull ups with leg lifts to muscle failure
• Chin ups with leg lifts to muscle failure
• 10 burpees
• Alternate grip pull ups with leg lifts to muscle failure
• Pull ups with leg lifts to muscle failure
• Chin ups with leg lifts to muscle failure
• 10 burpees
• Alternate grip pull ups with leg lifts to muscle failure

Don't forget to stretch...

Here are some great workouts for warriors...The Army Physical Readiness Training...Huah!

Run in Mud Obstacle Race Training-12/23/2013

Go on a hike with the family. It's almost Christmas so spend some time discovering with the ones you love.

Run In Mud Obstacle Race Training-12/24/13

Walk 2 miles with 40 pounds in a back pack
10 pull ups with leg lifts
10 chin ups with leg lifts
10 alternate grip pull ups with leg lifts

Run in Mud Obstacle Race Training-12/21/13

Run a 5k
Chin ups with leg lifts to muscle failure
25 body weight squats
Pull ups with leg lifts to muscle failure
25 body weight squats
Alternate grip pull ups with leg lifts to muscle failure
25 body weight squats
Chin ups with leg lifts to muscle failure
Pull ups with leg lifts to muscle failure
Alternate grip pull ups with leg lifts to muscle failure
Tie a rope between two trees (15 feet)
Hang by hands and feet and make your way across a few times
Hit the showers

Run In Mud Obstacle Race Training-12/19/13

www.cafepress.com/redbikepublishing

I didn't have time to workout the way I had planned, so I had to improvise. I had forgotten about taking my daughters to gymnastics. Once I got home, changed, and out the door for my run, my wife reminded me that I only had about 35 minutes before I had to leave.

Hey, life intervenes and you find a compromise. I figured I had enough time to do a 5k for a personal record, so I went at it. Once I got back , I drove my daughters to gymnastics and finished the rest of the workout behind the gym.

Run 5k for record

Do a burpee pyramid. Try to go from 1 burpee to 10, then from 10 back to 1.

Do 10 situps or alternative ab workout in between each burpee set.

I did mine a little different, I did more burpees early.

10 burpees

10 situps

10 burpees

10 situps

9 burpees

10 situps

9 burpees

10 situp

Then all the way down to one.

It took a while and it was brutal, but like I was doing something worthwhile. This will give you 112 burpees and 200 sit ups.

I'd love to hear your take on this.

Run in Mud Obstacle Race Training-12/17/13

Today's workout is going back to the hills. Let's revisit our neighborhood hill route with a run through the steep slopes of the neighborhood (or find a hilly place). Take time at one of the steepest hills to do a repeat event. Run up and down the hill five times and do 10 burpees at the top each time.

I run a one mile warm up through a hilly course and stop at a steep hill. Then sprint up a quart mile ascent do 10 burpees then back down. Do this 5 times.

Along the route, run a few dozen yards on the curb to prepare for those balance obstacles.

Run back home up and down the hills then add these exercises in:

50 meter sprints or play tag
Race around the house
Pull ups with leg lifts to muscle failure on the swingset

Stretch

Until I write my Run in Mud book, check this one out:

Run in Mud Obstacle Race Training-12/15/13

Cold and rainy, I think it's a great time for a hike? I am not big on driving to a good hiking place, so I just hike the neighborhood. I have lots of hills and walk in my neighbor's grass. Oh well.

The following is a great workout that will build your strength and perform lifting and carrying performance.



15 burpees
Walk 1 mile with 45 pound back pack
15 burpees
Pull ups with leg lifts to muscle failure
Rope climb
Chin ups with leg lifts to muscle failure
Walk with hands from bottom of swing set bar or monkey bars
Rope climb
Walk with hands from bottom of swing set bar or monkey bars
Sprint walk 1 mile

Want more exercises? Here you go:

Here's the print version: Or try the Kindle version:

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

Christmas party right after work. Not much time to work out, but I'm gonna do something. You can do, keep moving.




10 Burpees
8 pull ups with leg lifts
5 burpees
7 alternate grip pull ups with leg lifts
5 burpees
8 chin ups with leg lifts
10 burpees
15 tricep dips
15 tricep dips

Run In Mud Obstacle Race Training-12/13/13

Almost a burpee, just add a jump

V-v-v-very cold outside. Again, dress in layers that you can unzip and not have to entirely remove. It's hard enough to run in the cold without having to carry something. Keep your mind focused on performance. These distances get tougher as the temperature drops, but you can do it. I have a few more days left of the 30 day 30 burpees per day challenge.
5 burpees
5 burpees
2 mile run
5 burpees
1 mile 
5 burpees
1 mile
5 burpees
Hand over hand walk hanging under a swing set (or monkey bars)
Rope climb
5 burpees
Hand over hand walk hanging under a swing set (or monkey bars)

Run in Mud Obstacle Race Training-12/11/13

It's getting colder outside, but it just means to bundle up a little more. Besides, once you get started running, you'll warm up pretty quickly. Now, if it's down in the teens or below zero, consider an alternate exercise. Consider dressing in layers in lightweight workout clothes. As you warm up, you can begin unzipping zippers. Try not to overdress as you can warm up rather quickly and end up carrying your clothes. As in the extreme summer heat, consider doing laps of a course close to home. If the run tires you out, at least you'll be able to make it home. And oh yes, hydrate. You may not feel like it, but drink the water.  I'm running in the evening, so it gets colder as the sun goes down and that is some experience.

5 burpees

5 burpees

5 burpees

Run 4 miles

10 burpees

5 burpees

Stretch

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

Good Swag here

No time to run today with the evening commitments. I teach 5th and 6th graders at church and keeping up with these young and energetic people is another reason I like the challenges of obstacle race training. These exercises help keep you fit and provides energy well after dinner. At church, we are studying Peru. This study includes sampling some national dishes. On the menu is a dinner of a mix of corn, yellow peppers, feta cheese, shredded chicken, and onions. 

Another dish consists of multiple types of beans, avocado and other veggies and finally rice pudding. The meal is served cold, that's refreshing and no frying or other fattening preparation. Just good flavor and healthy portions; energy when you need it.

5 burpees

5 burpees

5 burpees

Pull ups with leg lifts to muscle failure

5 burpees

Pull ups with leg lifts to muscle failure

5 burpees

Pull ups with leg lifts to muscle failure

5 burpees

Walk with a 45 backpack for one mile at a brisk pace

Run in Mud Obstacle Race Training-12/9/13

I took a few days off the run, but kept the burpee pledge of 30 per day. Now I'm ready to get back into the run. Enjoy

5 burpees
Pull ups with leg lifts to muscle failure
5 burpees
Chin ups with leg lifts to muscle failure
5 burpees
Alternate grip pull ups with leg lifts to muscle failure'
5 burpees
Pull ups with leg lifts to muscle failure
5 burpees
Chin ups with leg lifts to muscle failure
5 burpees
Alternate grip pull ups with leg lifts to muscle failure
Run 3.2 miles
34 sit ups
33 sit ups
50 crunches with bent knee raises

Run in Mud Obstacle Race Training-12/8/13

30 burpees
Brisk 1 mile walk

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

Walk 1 mile with a 40 pound back pack
30 burpees

Run in Mud Obstacle Race Training-12/5/13

Let's have a block party!! It's been a while, but it's time to challenge ourselves with a race event. Four mile run with sixteen obstacles. It's not necessarily Warrior Dash or Spartan Run, but it's a low budget alternative.

10 burpees

5 pull ups with leg lifts

Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 burpees

6 chin ups with leg lifts

Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 burpees

6 pull ups with leg lifts

Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 front lunges

10 side lunges

Walk hand over hand while hanging from swingset, Ibeam or similar obstacle

Run 1/4 mile

5 burpees

Run 1/4 mile

5 burpees

Run 1/4 mile

5 burpees

Run 1/4 mile

5 burpees

Stretch

Here's what a block party looks like:

Run in Mud Obstacle Race Training-12/04/13

No run today, sometimes you just can 't make it happen. However, I was able to get a work out in. 

10 burpees
5 pull ups with leg lifts
10 burpees
5 chin ups with leg lifts
10 burpees
5 alternate grip pull ups with leg lifts
50 sit ups
50 flutter kicks
50 crunches with bent knee raises
50 leg spreaders
10 sit ups
10 flutter kicks
10 crunches with bent knee raises
10 leg spreaders
10 sit ups

Nice swag for the car

10 supine bicycles
10 crunches with bent knee raises
10 supine leg raises with pelvic thrust
10 sit ups
10 flutter kicks
Stretch

Run in Mud Obstacle Race Training-12/03/13

Long run today. While on the road, throw in some obstacle training opportunities. For example, run on curbs to practice balancing. Dodge mailboxes to practice agility. Jump high to work your core and sprint between mailboxes, especially during uphill climbs. Make your workouts challenging, stay sharp and avoid "zoning out".

5 burpees

Rest 10 seconds

5 burpees

Rest 10 seconds

5 burpees

Rest 10 seconds

Run 4 miles

5 burpees

5 chin ups with leg lifts

5 burpees

5 pull ups with leg lifts

5 burpees

5 alternate grip pull ups with leg lifts 

Plank for 1 minute 

Side plank for 30 seconds 

Side plank for 30 seconds

Keep following. Also, here's a book with lots of exercises.