Run In Mud Obstacle Race Training-1/15/14

This is the half Murph blast. You might have heard of the Murph, a strenuous workout designed by a Navy Seal, Lieutenant Michael Murphy. The full Murph is a timed event of 1 mile run, 100 pull ups, 150 push ups and 300 squats. We'll just do half here. If you're feeling frisky, go for the full event. Feeling powerful, use a weighted vest.

Try to get 50 pull ups, 100 push ups and 150 squats

Pull ups with leg lifts till muscle failure
25 body weight squats
Chin ups with leg lifts till muscle failure
25 body weight squats
Alternate grip pull ups with leg lifts till muscle failure
25 body weight squats

Repeat as necessary the goal is 50 repititions of pull/chin ups and 150 body weight squats

More advanced? add weights

Push ups to muscle failure. Try various arm widths until you reach 100
Do ab work outs between repititions:
Crunches
Sit ups
Supine bicycles
Flutter kicks

More military style workouts here: