Run in Mud Obstacle Race Training-6/30/14

No run today, but a heck of a work out.  I couldn't sleep last night, so I pushed my alarm as late as I could and still make it to work on time. Then it was just too hot by the time work was over, so I pushed my limits in other ways.

11 pull ups with leg lifts
30 air squats
11 alternate grip pull ups with leg lifts
30 air squats
11 chin ups with leg lifts
30 air squats

30 wide arm push ups
30 sit ups

30 wide arm push ups
10 oblique exercises (lay on side with arm closest to ground fully extended. Bring oposite arm all the way up and back, then down and to the back)
20 sit ups

20 wide arm push ups
10 oblique exercises (lay on side with arm closest to ground fully extended. Bring oposite arm all the way up and back, then down and to the back)
20 sit ups

10 close hand push ups
10 oblique exercises (lay on side with arm closest to ground fully extended. Bring oposite arm all the way up and back, then down and to the back)
20 sit ups

10 close hand push ups

Swim 1/2 mile

                             

Jeff Bennett is an author, publisher, security expert and a mud runner. He keeps active and posts his workouts to hopefully inspire others. He's been fit his entire 49 years and counting, owing a lot of it to God, family and a career as a soldier. 

Run in Mud Obstacle Race Training-6/28/14

I try to run a 20 mile week over a 5 day period. Not that I don't workout, but my body requires a two day rest from pounding the trails. I'm still active though with walking, sports and exercises of all sorts. Sundays are different. That's my Sabbath and I completely rest on these days.

However, this week I missed a day and had to make up about 4.5 miles.For me, running on a Saturday is an unusual event. Today I look forward to seeing new sites, traffic patterns and different runners as I run on a non-workday.

Run 4.5 miles
30 push ups
30 air squats
30 sit ups
5 pull ups with leg lifts
5 chin ups with leg lifts
5 alternate grip pull ups with leg lifts
swim 1/3 mile.

Did you ever want to write a workout, exercise, biography, novel or book? Check out this recommendation. I will get you started.



                             

Jeff Bennett is an author, publisher, security expert and a mud runner. He keeps active and posts his workouts to hopefully inspire others. He's been fit his entire 49 years and counting, owing a lot of it to God, family and a career as a soldier. 

Run in Mud Obstacle Race Training-6/25/14

Not quite a burpee. Just jump up before each push up

Block party! Time to get down with the neighbors.

Run a total of 4.5 miles using just your block or immediate neighborhood.

Every quarter mile do 5 burpees

at the end of each mile do 15 burpees.

Each mile will consist of a total of 30 burpees.

finish off with an easy .5 mile.

More exercises here. Incorporate them and make your own block party...

Run in Mud Obstacle Race Training-6/25/14

Now I'm back to working out in the mornings. Feels muggy, but not hot.

Stretch

Rotate

25 jumping jacks

15 air squats

Run 10k for personal record

30 push ups

15 air squats

More workouts are in this great book:

Run in Mud Obstacle Race Training-6/23/14

Do you work out in the mornings or at night? I prefer the mornings, but sometimes it's just not possible. This leaves me to perform high intensity workouts in the afternoon heat. Oh well, get it when you can.

30 push ups

30 sit ups

10 supine side twists each side. Looks like a side plank. Arm opposite to ground swings slowly from above body down to the ground in front then to the back. Do this 3 times

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

Run 1 mile

Swim 1/3 mile

Run 1 mile

Plank for 2 minutes

Side plank for 1 minute on each side

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Run in Mud Obstacle Race Training-6/20/14

30 push ups
30 sit ups
30 air squats
6 pull ups with leg lifts
6 chin ups with leg lifts
6 alternate grip pull ups with leg lifts
Run 4.5 miles
6 pull ups with leg lifts
10 box jumps
Monkey bars
6 chin ups with leg lifts
10 box jumps
Monkey bars
6 alternate grip pull ups with leg lifts

Run in Mud Obstacle Race Training-6/19/14

30 push ups
30 squats
25 jumping jacks
Run 6.2 miles
5 pull ups with leg lifts
5 chin ups with leg lifts
5 pull ups with leg lifts
swim 1/4 miles

Run in Mud Obstacle Race Training-6/18/14

Sometimes it's good just to play with friends and rest from the routine. You'll come back more fresh, rested and motivated. Do something different today.

Play football, soccer, or disc golf. Stay active and stay fit.

Run in Mud Obstacle Race Training-6/17/14

Stretch

Rotate

30 push ups

30 air squats

Run 4.5 miles

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

50 sit ups

15 v-ups

15 bent knee v-ups

30 crunches

Swim 1/4 mile

Run in Mud Obstacle Race Training-6/16/14

Stretch

Rotate

30 push ups

30 air squats

Go for 4.5 mile run after each mile do the following:

first mile-15 burpees

second mile-15 burpees, 5 pull ups with leg lifts, monkey bars, 10 box jumps 

third mile-15 burpees 

fourth mile (or finish the 4.5 mile run) 

Walk for 2.5 minutes

15 burpees, 5 pull ups with leg lifts, monkey bars, 10 box jumps 

Cool down

Run in Mud Obstacle Race Training-6/13/14

Friday the 13th. Time to get intense. Ever wonder why those poor kids always fall down in the woods? Jason, though walking, always catches up. That's because they don't train. Running from an axe murderer shouldn't be your only training. Also, need to practice running on uneven terrain as much as possible.

Be prepared early and keep an active lifestyle.

30 squats

30 pushups

45 flutter kicks

45 leg lifts

30 slow mountain climbers

Run a 10k
30 pull up/chin up/alternate grip pull up combinations

Get motivated with Run in Mud swag

Run in Mud Obstacle Race Training-6/13/14

Here is a good workout for abs and endurance.

30 squats

30 pushups

45 flutter kicks

45 leg lifts

30 slow mountain climbers

15 pull up/chin up alternate grip pull up combination Run Run 4.5 miles

15 pull up/chin up alternate grip pull up combination Rope climb

50 sit ups

Not quite a burpee, Not a box jump, but challenging nontheless

CONDITIONING DRILL 1

EXERCISE 1: POWER JUMP
Purpose: This exercise reinforces correct jumping and landing, stimulates balance and coordination, and
develops explosive strength (Figure 9-2).
Starting Position: Straddle stance with hands on hips.
Cadence: MODERATE

Count:
1. Squat with the heels flat as the spine rounds forward to allow the straight arms to reach to the
ground, attempting to touch with the palms of the hands.
2. Jump forcefully in the air, vigorously raising arms overhead, with palms facing inward.
3. Control the landing and repeat count 1.
4. Return to the starting position.
Figure 9-2. Power jump
Check Points:

At the starting position, tighten the abdominals to stabilize the trunk.

On counts 1 and 3, keep the back generally straight with the head up and the eyes forward.

On count 2, the arms should be extended fully overhead. The trunk and legs should also be in line.

On each landing, the feet are directed forward and maintained at shoulder distance apart. The landing should be “soft” and proceed from the balls of the feet to the heels. The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing.

Precaution: N/A

Find more exercises here:

Run in Mud Obstacle Race Training-6/12/14

Great! It stopped storming and I can run after my long run break (but we did work out intensely otherwise). Unfortunately I'm running on an intense muggy southern afternoon. I guess we'll be building some character....

Stretch

Rotate

30 push ups

30 squats

30 slow mountain climbers

20 supine oblique twists with weights-(side plank with bottom arm all the way extended. Topside arm swings from top to bottom, behind and back up)

Run 6.2 miles

Run in Mud Obstacle Race Training

Wow, still storming. This weather is pretty much unpredictable, but we should not let that make us less consistent in our workouts.

Since I don't want to get out today, I'm focusing on an ab workout:

Warm up:
Stretch
Rotate

Main set. Do these in any order and in as many repititions as it takes for a great workout. This is what I did.
15 push ups
10 squats
15 push ups
10 squats
15 push ups
10 squats

15 leg lifts x 3

15 flutter kicks x 3

(Don't know the name of this, but saw in on the Spartan Race Facebook page) Get in push up position. Start with left leg and bring knee to elbow. Do this for 10 repetitions for each leg x 3

20 dips x 3

Side plank twist 10 repetitions on each side x 3 (plank position on left side. Left hand on floor and arm extended. Bring right hand straight up then in front to the floor and behind in a smooth motion) for a demonstration, see https://www.facebook.com/SpartanDylanTraining

For more great workout pages get this book:

Run in Mud Obstacle Race Training-6/9/14

I set my alarm for 5 am to begin my traditional Monday 6.2 mile run and obstacle workout. However, with the grumbling in the clouds, it sounded like another thunder storm on the way. One of many this weekend and of several more to come.

I rolled over to put the morning in the books and slept another hour.

Instead of a long run, I focused on my core and set about it after work. Modifying a workout routine is tough, especially when you start messing with your run fix, but I did what I had to do.

Sets of pull ups/chin ups/alternate grip pull ups until 50
30 leg lifts
Sets of pushups until 100
Sets of squats until 150
Plank for 2 minutes
Plank on each side for 1 minute
Plank on right side. Lift left arm all the way up and back and then to the floor and back behind you 10 times. Use weights if you can.
Switch sides
Do this two times

Feel free to mix up the sets in any combination.

Swim .25 miles

Run 1.3 miles.

Here's some cool run in mug swag:

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Run in Mud Obstacle Race Training-6/6/14

Stretch

Rotate

30 air squats

30 push ups

Run 4.5 miles

8 pull ups with leg lifts

8 chin ups with leg lifts

8 alternate grip pull ups with leg lifts

8 pull ups with leg lifts

8 chin ups with leg lifts

8 alternate grip pull ups with leg lifts

25 flutter kicks

30 supine bicycles

30 sit ups

Run 1 mile

Run in Mud Obstacle Race Training-6/5/14

Stretch

Rotate

30 air squats

30 push ups

8 pull ups with leg lifts

8 chin ups with leg lifts

8 alternate grip pull ups with leg lifts

30 sit ups

30 flutter kicks

30 push ups

Walk 1 mile

Swim 1/8 mile

Run in Mud Obstacle Race Training-6/4/14

Run 4. 5 miles with a kicker ab workout.

Warm up:
Stretch
Rotate
25 jumping jacks
30 push ups
30 body weight squats

Main set:
Run 1 mile
25 flutter kicks (each time left leg goes up counts as 1)
30 sit ups

Run 1 mile
20 supine bicycles
5 leg lifts with butt raises
30 sit ups

Run 1 mile
25 leg spreaders
30 sit ups

Run 1 mile
50 crunches

run .5 miles
Plank for 2 minutes
Side plank for 1 minute each side


Great workouts inside:

Run in Mud Obstacle Race Training-6/3/14

Warm up:

Stretch

Rotate

30 push ups

30 air squats

Main set:

Run 6.2 miles

Run in Mud Obstacle Race Training-6/2/14

Running and incorporating a strenuous workout has several benefits. The most obvious is that it prepares you for race day. An athlete who just runs miles on the pavement will be challenged with approaching unfamiliar obstacles. A triathelet, weight lifter, cross fit or other athlete who doesn't run will be challenged by the distance. The prepared competitor is able to both run and negotiate obsicles with a conditioned body and approach. In the army, our motto is to train as you fight and it definitely applies to the run in mud obstacle venue.

Warm up:

Stretch

Rotate

30 squats

30 push ups

Main set:

Run three miles

6 chin ups with leg lifts

Monkey bars

10 box jumps

Run 3.2 miles and incorporate the following:

6 chin ups with leg lifts

Monkey bars

10 box jumps

Run along curb for balance x2

Wall climb (or any other climbing obstacle) x 2 Lateral wall climb x 2

add:

continue sets chin up/pull up combination with goal of 50 repetitions

30 sit ups

Cool down:

Stretch

Run In Mud Obstacle Race Training-6/1/15

Block party!

It's been awhile since we celebrated and the summer is a great time for a block party. It's hot, humid and just ripe for a strenuous workout, but with short brake intervals. This block party involves a running hard for 4.5 miles with short workout sessions to provide relief from possible overheating.

Warm up:

Stretch

Rotate

30 push ups

15 lunges

15 side lunges   

10 air squats

Main set:

Run 1 mile

7 chin ups with leg lifts

Rope climb

10 air squats

Run 1 mile

5 burpees every 1/4 mile

7 pull ups with leg lifts

Rope climb

Run 1 mile

10 burpees

Run 1.5 miles

10 burpees

Cool down:

Walk

Stretch

Get more workout ideas here: