Run in Mud Obstacle Race Training-01/03/14

While the rest of the country is experiencing freezing conditions, I was fortunate enough to have a short New Year's holiday visit to Vero Beach, Florida. The weather was a smooth 85 degrees and the ocean had the perfect amount of warmth blended with a fine chill. The following an awesome workout if you are on travel to warmer areas.

Warm up:
Walk 1 mile
Pull ups to muscle failure with leg lifts
Body weigh squats
Alternate grip pull ups to muscle failure with leg lifts
Body weigh squats
Chin ups to muscle failure with leg lifts
Body weigh squats
Stretch

Hit the beach for a few hours:
Body surf-swim beyond where waves are breaking. When good sets start to form swim ahead of them and try to catch the wave. This builds stamina and strength. The reward of catching a good wave builds experience.

Run against the waves-Force yourself past the breakers. Of course, I'm only speaking of water no deeper than your abdomen. Any deeper and you'll just float. This helps build power.

Swim parallel to the shore-Ocean swimming is a lot different than pool swimming. Waves, current, and choppy water give variables that build endurance, strength and cardio.

Walk or run on the beach-sand is softer than the street and the uneven terrain can help prepare for the kind of ground found in mud runs like Warrior Dash, Tough Mudder and Spartan Races.

While on travel, be sure to select the healthy choices.