Run in Mud Obstacle Race Training-4/16/14

 This morning was the great American cold snap. For some

reason my phone showed a balmy 48 degrees and so I left the house prepared to run in 48 degree weather. Along the run I was cold, frozen, and in some amount of discomfort. It wasn't until about two miles into the planned run / obstacle route that I became warm enough to enjoy myself.

Warm up:
Stretches and rotations

Main body:
5 mile run with obstacles during the first 3 miles

First mile:
Run 1/4 mile
Obstacle 1-10 air squats
Run 1/4 mile
Obstacle 2-10 air squats
Run 1/4 mile
Obstacle 3-10 air squats
Run 1/4 mile
Obstacle 4-run on curb for balance

Second mile:
Run 1/4 mile
Obstacle 5-10 push ups
Run 1/4 mile
Obstacle 6-10 push ups
Run 1/4 mile
Obstacle 7-10 push ups
Run 1/4 mile
Obstacle 8-run on curb for balance

Third mile:
Run 1/4 mile
Obstacle 9-10 burpees
Run 1/4 mile
Obstacle 10-10 burpees
Run 1/4 mile
Obstacle 11-10 burpees
Run 1/4 mile
Obstacle 12- run on curb for balance

Large construction dumpsters are tall enough to pull
yourself up on and lower yourself back down. They are
also long enough to traverse across using the vertical
lines as hand holds and the horizontal line as
a walking platform

Fourth mile
Run 1/4 mile
Obstacle 13-Climb and traverse obstacle
Run 1/4 mile
Obstacle 14-Climb and traverse obstacle

Complete run (.5 miles for a total of 5 miles)

7 pull ups with leg lifts
7 chin ups with leg lifts
7 alternate grip pull ups with leg lifts


Stretch

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