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.