Run In Mud Obstacle Race Training-2/27/14

Run 5k for personal record

Run in Mud Obstacle Race Training 2/26/14

Pull ups with leg lifts to muscle failure

25 body weight squats

Chin 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

Push ups to muscle failure

50 sit ups

Close hand push ups to muscle failure

50 flutter kicks

Wide arm push ups to muscle failure

50 crunches with bent knee raises

Push ups to muscle failure

50 supine bicycles

More great exercises here:

Run in Mud Obstacle Race Training-2/25/14

Obstacle 1: Chin ups with leg lifts to muscle failure
Obstacle 2: Chin ups with leg lifts to muscle failure
Obstacle 3: Chin ups with leg lifts to muscle failure
Obstacle 4: Alternate grip pull ups to muscle failure

Run 3.5 miles

Obstacle 5: jump over road hazards such as yard debris or recycle bins
Obstacle 6: balance on a curb
Obstacle 7: attack a hill

Obstacle 8: Pull ups to muscle failure
Obstacle 9: Pull ups to muscle failure
Obstacle 10 : Pull ups to muscle failure

Run in Mud Obstacle Race Training-2/24/14

Bragging Rights and Motivation
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Block Party

Time for a block party, run around the block and conquer some obstacles. In my case, the block is 1 mile, so I break it down this way:

Obstacle 1: Pull ups with leg lifts to muscle failure
Obstacle 2: Pull ups with leg lifts to muscle failure

Run 1 mile

Obstacle 3: 25 box jumps
Obstacle 4: Hang from bar or 4 x 6 pole or swing set bar. Traverse with your hands for 15 feet.
Obstacle 5: Chin ups with leg lifts to muscle failure
Obstacle 6: 10 burpees

Run 1/4 mile
Obstacle 7: 10 burpees
Run 1/4 mile
Obstacle 8: 10 burpees

Run 1/4 mile
Obstacle 9: 10 burpees

Run 1/4 mile

Run 1 mile

Obstacle 10: Rope climb

Obstacle 11: Hang from bar or 4 x 6 pole or swing set bar. Traverse with your hands for 15 feet.

Obstacle 12: jump over objects in road or trail

Obstacle 13: Rope climb

Obstacle 14: High crawl for 25 yards

Run 1 mile (sprint between mailboxes)
Obstacle 15: Spear throw 7 times

Run In Mud Obstacle Race Training-2/23/14

Here is an exercise session I led over the weekend with some 1st - 6th grade boys. Though this workout smoked them, it demonstrates that there can be an opportunity to exercise almost at any occasion. This particular workout manifested during a church lock in involving 45 students. 

Here's how it went down:

Given a large basketball court (in this case two full courts side by side), set up four workout stations, one under each goal. 

Each team runs one full lap and then performs exercises at each obstacle until they end up at their original station. 

To make it really fun, have more than two teams and keep going until two teams lose two times each.

Run one lap and then perform the exercises at each station:

Station 1: 5 burpees with push ups. Look up and read Bible verse (increases difficulty when winded from running and exercising)

Station 2: 5 supine leg lifts. Look up and read Bible verse 

Station 3: 10 air squats. Look up and read Bible verse 

Station 4: 25 jumping jacks. Look up and read Bible verse 

Repeat as necessary.

Run in Mud Obstacle Race Training-2/21/14

Just Run

Run 4 miles for personal record.

Enjoy

Run in Mud Obstacle Race Training-2/20/14

Integrate obstacles into your run.

Warm up:

Pull ups with leg lifts to muscle failure

Alternate grip pull ups with leg lifts to muscle failure

Run through the neighborhood 1.6 miles out and 1.6 miles back. This will force you to have a point of no return. Once you make 1.6, you'll have to run or at least walk back.

Along the way, hit these obstacles:

Obstacle 1-jump over objects such as cracks in the road or recycle bins

Obstacle 2-run on curbing. Try to keep your balance and see how far you can go

Obstacle 3-Short sprint up hill or a longer sprint on a flat route

Obstacle 4-jump over objects

Obstacle 5-run on curbing

Safe at home:

Obstacle 6-grab back pack or heavy weight and carry in front of you gripping handle with palms facing you. Walk 50 feet.

Obstacle 7-grab back pack or heavy weight and carry in front of you gripping handle with palms facing away. Walk 50 feet.

Obstacle 8-grab back pack or heavy weight and carry above your head. Walk 50 feet.

Obstacle 9- grab back pack or heavy weight with left arm extended at your side. Walk 50 feet.

Obstacle 10-grab back pack or heavy weight with  arm extended at your side. Walk 50 feet.

Obstacle 11-high crawl 25 feet

Obstacle 12-chin ups with leg lifts to muscle failure

Obstacle 13-Rope climb

For fun:

Through spear (I used a tree branch) five times at a skinny tree from 10 feet.

Run in Mud Obstacle Race Training-2/19/14

I've experienced some mud runs with a few good hills. My recommendation: be prepared.

Hill workout day for a 5k with 13 obstacles.

Run where the road or trail is full of challenging hills. Pick the steepest and longest and run up and down five times.

Each time you get to the top, do 10 burpees. Each set is one obstacle

Along the way run on a curb for a balance obstacle. You WILL lose your balance, so be careful of your ankles.

Finish the run and do the following:

5 lunges each leg

5 side lunges each leg

Rope climb

25 air squats

high crawl for 25 feet

My route was a total of 3.1 miles. I ran 1 mile to my target, did the hill work out for a mile total and ran back home.

Run in Mud Obstacle Race Training-Extra

Did an extra workout. Just throwing it out for ya.

Pack a 45 pound back pack or equivalent to your weight (I weigh 150). Briskly walk for 1 mile.

5 Chin ups with leg lifts

5 Pull ups with leg lifts

Relax

Run in Mud Obstacle Race Training

Run 5k

Hang from I beam or swing set bar and walk hand over hand
Rope climb

Hang from I beam or swing set bar and walk hand over hand
Rope climb

Hang from I beam or swing set bar and walk hand over hand
Rope climb

Bear crawl 20 feet

Crab crawl 20 feet

More obstacle training ideas here:

Run In Mud Obstacle Race Training-2/15/14

This is the Bennett Blast

In whatever combination, try to do 50 chin ups / pull ups, 100 push ups and 150 squats. Here's how I did it.

9 pull ups with leg lifts
25 air squats
5 Pull ups with leg lifts
25 air squats

9 chin ups with leg lifts
25 air squats

5 chin ups with leg lifts
25 air squats

9 alternate grip pull ups with leg lifts
7 lunges each leg
7 side lunges each leg

5 alternate grip pull ups with leg lifts
7 lunges each leg
7 side lunges each leg
8 pull ups with leg lifts 

25 push ups

25 close hand push ups

10 wide hand push ups

10 wide hand push ups

10 push ups

5 burpees

5 burpees

5 burpees

10 push ups

This ends up to be a little more than the goal, but you get the picture.

Run in Mud Obstacle Race Training-2/14/14

Snow Day, no work, but great time to work out.

Snow fun can give you a great core and endurance work out. Walking in the cold and the resistance found in just a few inches of snow can provide a challenging exercise opportunity. Add the return uphill after a long sled down and you've got the recipe for Spartan, Tough Mudder, Warrior Dash or other obstacle race and mud run preparation.


Pull weighted sled for 1 mile
Briskly walk up steep incline with an empty sled multiple times
Briskly walk up steep incline with a weighted sled multiple times
Trudge through snow for 1 mile

Run In Mud Obstacle Race Training-2/13/14

Hike 2 miles with a back pack
20 push ups
20 push ups

Run in Mud Obstacle Race Training-2/11/14

Pull ups with leg lifts to muscle failure
Alternate grip pull ups with leg lifts to muscle failure
30 wide leg air squats
Chin ups with leg lifts to muscle failure
30 wide leg air squats
Pull ups with leg lifts to muscle failure
30 wide leg air squats
Alternate grip pull ups with leg lifts to muscle failure
30 wide leg air squats
Chin ups with leg lifts to muscle failure
30 wide leg air squats

Wide arm push ups to muscle failure
50 flutter kicks (1 count every time left leg goes up)
Close hand push ups to muscle failure
20 supine bicycles (1 count every time left leg goes forward)
Close hand push ups to muscle failure
20 supine bicycles (1 count every time left leg goes forward)

Brisk walk with heavy back pack for two miles. Jog frequently between mailboxes

Run in Mud Obstacle Race Training-2/10/14

Run 4 miles
10 burpees
Hang from bar, pole, I-beam, etc, walk hand over hand for 15 feet
10 burpees
Hang from bar, pole, I-beam, etc, walk hand over hand for 15 feet



Get inspired:

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Run in Mud Obstacle Race Training-2/9/14

Block Party!

Let's work out in our own block. After each lap, or distance that you chose, throw in a few obstacles. I changed mine up. I ran one mile, obstacles, then ran two miles and more obstacles.

Run 1 mile

Chin ups with leg lifts to muscle failure

25 Wide leg body weight squats

Alternate grip pull ups with leg lifts to muscle failure

5 forward lunges each leg

5 side lunges each leg

Run 2 miles

High crawl for 20 feet

Chin ups with leg lifts to muscle failure

25 Wide leg body weight squats

Chin ups with leg lifts to muscle failure

5 forward lunges each leg

5 side lunges each leg

Rope climb

Alternate grip pull ups to muscle failure

More exercises here:

Run in Mud Obstacle Race Training-2/5/14

No, time to work out? No way, you've got time. Here's a quick workout that is short but powerful.

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

Wide arm push ups to muscle failure
Close hand push ups to muscle failure
Push ups to muscle failure

Run In Mud Obstacle Race Training-2/4/14

Today's workout will focus on running and abdominal muscles. Here we go. 



Run 5k
50 sit ups
50 crunches with bent knee raises
50 sit ups
50 flutter kicks
50 leg spreaders
50 supine bicycles

Run in Mud Obstacle Race Training-2/3/14

Stay focused, stay motivated @
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Wow, after a week of being run down and sometimes sick, I have returned undead, but nontheless better than worse.

It's hard to get back into working out. Hey, I understand that as well as anyone. After 40 years of exercising, (if you played outside as a child, then it's exercise) I've started and stopped a bunch of times. I had a good 22 years of consistent and forced exercise while serving in the world's greatest Army and the rest of the time is by self motivation. 

The Spartan Race is in March and the rest will follow. So if you've had a break or set back, get back into it, your muscles will remember where you left off.

Run 2.5 miles
10 burpees
Chin ups with leg lifts on an oversize bar till muscle failure (I used a swing set 4x6)
25 wide leg air squats
Rope climb

10 burpees
Pull ups with leg lifts on an oversize bar till muscle failure (I used a swing set 4x6)
25 wide leg air squats
Rope climb

High crawl for 25 yards

Hold heavy back pack in front and walk around yard. Keep holding it walk as far as you can

Chin ups with leg lifts till muscle failure on regular chin up bar

Pull ups with leg lifts till muscle failure on regular chin up bar

Alternate grip pull ups with leg lifts till muscle failure on regular chin up bar