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

Bragging Rights and Motivation
http://www.cafepress.com/redbikepublishing

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