Run In Mud Obstacle Race Training-7/29/14

Swim 1/4 miles
tread water for 15 minutes
Run in waist deep water

30 push ups
30 leg lifts
30 hip thrusts

Walk 2 miles

Run in Mud Obstacle Race Training-7/28/14

Working out away from home doesn't just have to be in a boring hotel gym. Go explore and have fun.

30 push ups
30 squats
300 repetitions of abdominal exercises

Swim in the ocean

Walk down the beach and swim back parallel to the shore
Tread water
Body surf-race to catch a wave
Run in knee deep water
Hold your breath as long as you can

Find a playground or somewhere with a long bar, pole, etc
traverse hand over hand
chin ups with leg lifts
pull ups with leg lifts
leg lifts

Run in Mud Obstacle Race Training-9/27/14

Beach time
30 push ups
30 sit ups
30 flutter kicks
30 air squats

Swim in the ocean
Tread water
Swim hard against the waves
Body surf

All of the above exercises will thoroughly work you out.

Run in Mud Obstacle Race Training-7/26/14

I had another week the road, so I exercised in hotel rooms, beaches and friends houses. Do what you can where you can...
Stretch 
Rotate
30 air squats
30 push ups
25 jumping jacks
Run 4.5 miles
7 pull ups with leg lifts
7 chin ups with leg lifts
10 burpees
10 hanging leg lifts
10 hanging bend leg raises
30 push ups

Take this gem with you everywhere. Tons of great exercises:  






 Jeff Bennett is an author and blogger. His self-publishing and security books and articles are available at http://www.redbikepublishing.com If you have a book idea, check us out.

Run in mud Obstacle Race Training-7/25/14

Warm up:

Stretch

Rotate

25 jumping jacks

30 push ups

30 air squats

Main set:

Run 4.5 miles

Every 1/4 mile-5 burpees
Total of 80 burpees

Traverse swing set bar hand over hand facing forward x 2

Traverse swing set bar hand over hand laterally x 2

Traverse swing set bar hand over hand laterally facing opposite direction x 2

Run in Mud Obstacle Race Training-7/23/14

Swim 1/4 mile

Run in Mud Obstacle Race Training-7/22/14

Warm up:

Stretch

Rotate

25 jumping jacks

30 push ups

30 air squats

Main set:

Run 4.5 miles

7 pull ups with leg lifts (stop at top of bar to lift and lower legs at each repetition)

7 alternate grip pull ups with leg lifts (stop at top of bar to lift and lower legs at each repetition)

7 chin ups with leg lifts (stop at top of bar to lift and lower legs at each repetition)

Rope climb x 2

Hang from swing set exercises. Inspired by Ninja Warrior Competition:

Traverse swing set bar hand over hand facing forward x 2

Traverse swing set bar hand over hand laterally x 2

Traverse swing set bar hand over hand laterally facing opposite direction x 2

Run in Mud Obstacle Race Training-7/21/14

Block Party! Oh yeah!
Run around your block in 1 mile increments and add the following exercises:

Warm up
Rotate 
Stretch
30 push ups
30 squats
25 jumping jacks
10 burpees

Main set:
Run 1 mile
20 burpees
Bear crawl

Run 1 mile
20 burpees
Bear crawl

Run 1 mile 
20 burpees
Bear crawl

Run 1.5 miles

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

10 pull ups
10 alternate grip pull ups
10 chin ups

Run in Mud Obstacle Race Training-7/20/14

Walk 2 miles
Swim 1/4 miles

Run in Mud Obstacle Race Training-7/17/14

Swim 1/2 mile
7 pull ups with leg lifts
7 chin ups with leg lifts
7 alternate grip pull ups with leg lifts
30 squats, hold in lower position  for 10 seconds every 7 squats
10 push ups hold for 10 seconds every 5 squats
10 push ups hold for 10 seconds every 5 squats
10 push ups hold for 10 seconds every 5 squats

Run in Mud Obstacle Race Training-5/17/14

Run 5 miles
7 pull ups with hanging leg raises
7 alternate grip pull ups with hanging leg raises
7 chin ups with hanging leg raises

15 push ups with 10 second holds every 5th push up
15 air squats with 10 second holds every 7th squat

15 push ups with 10 second holds every 5th push up
15 air squats with 10 second holds every 7th squat

15 supine leg raises
20 supine pelvic raises

Run in Mud Obstacle Race Training-7/15/14

Block party! Run around your block and get a great work out. My block is exactly one mile.

Stretch

Rotate

30 push ups

30 air squats

Run 1 mile

5 pull ups with leg lifts

10 box jumps

Rope climb

Bear crawl

Run 1 mile

5 pull ups with leg lifts

10 box jumps

Rope climb

Bear crawl

Run 1 mile

15 burpees

Bear crawl

Run 1 mile (sprinkle in 40 burpess before, during or after run. Here's what I did

10 burpees after 1/4 mile mark

10 burpees after 1/2mile mark

20 burpees after 1 mile mark

Bear crawl

Run .5 miles hard

More great exercises here:

Run in Mud Obstacle Race Training-7/14/14

Stretch 

Rotate

30 push ups

30 air squats

Run 6.2 miles

Run in Mud Obstacle Race Training-7/13/14

 Swim 1/2 mile

Run in Mud Obstacle Race Training-7/11/14

30 push ups

30 air squats

7 pull ups with leg lifts

7 alternate grip pull ups with leg lifts

7 chin ups with leg lifts

Ab work out with 300 repetitions from any combination:

Lateral arm raises

Very slow mountain climber

Sit ups

Crunches

Flutter kicks

Scissors kicks

Supine bicycle

20 push ups

20 push ups

20 push ups

Run in Mud Obstacle Race Training-7/10/14

Mix it up and keep it real. Drop a workout when you can. These exercises don't have to be done all at one time. This routine takes about an hour, unless you are an elite athlete. In that case, you should do more, LOL. But if you have a full work life, family and a handfull of hobbies, you might break up your day into exercise segments.



7 pull ups with leg lifts
7 chin ups with leg lifts
7 alternate grip pull ups with leg lifts
30 push ups
30 air squats
Run 3.2 miles
Swim 3/4 miles
300 repetitions of ab workouts. Do a mix routine of:

• supine bicycles
• flutter kicks
• supine leg lifts
• obliques
• crunches
• sit ups

70 push ups

Stretch

Run in Mud Obstacle Race Training-7/09/2014

Run 3.6 miles 
Swim 3/4 miles 
Walk .4 miles

7 pull ups with leg lifts

7 alternate grip pull ups with leg lifts

7 chin ups with leg lifts

15 push ups

20 air squats

15 push ups

20 air squats

Reasons you shouldn't sweat a slower run time

Have you worked hard, only to find your run time slower? Maybe something has changed affecting your performance. Here are a few things that can set your run time back:

you selected a new route with more hills-hills can take the wind out of your sails. The plus is, you just get more powerful as you tackle them step by step.

you ran an unfamiliar venue-new streets, unknown intersections, unfamiliar neighborhoods can contribute to slower times. The upside is that your races are also conducted in unfamiliar locals, so use the experience to grow as a runner.

you dodged wild animals or other obstacles-just as in the warrior dash, Spartan race, tough mudder, you never know what your challenges will be. Take it in stride, take your time and negotiate those obstacles. If not, your penalty could be more impacting than a few burpies.

you did not allow recovery, or were just plain tired-lack of sleep or failure to rest weary muscles and organs can lead to fatigue and slow times. Take one to two days to rest and feel the distance. The upside is purposefully planning a few weeks without rest will help build your endurance and resiliency. This should be performed with caution and purpose and for short periods.

you ran at different times of the day-I know my run times are slower very early in the morning. They are faster in the evenings. Mix it up aka, keep it real. Test your body by moving your training times.

The downside to slower runtimes is just pride pure and simple. However, in some circumstances, they could be health related, so go check it out. When not health related, keep going, don't let slower times upset you or interrupt your training. Better to have a slow training day than to have no training at all. Keep learning about your body, ask questions and keep pursuing excellence.

Run in Mud Obstacle Race Training-7/8/2014

Ab workouts challenge your core. Mixed with healthy eating habits and regular workout, you might even get that "six-pack" look you've always wanted. I haven't been able to achieve the look, but it does get results in the endurance metrics. Hang in there and do as much as you can for as long as you are able. 

Rotate 
Stretch 
25 jumping jacks 
30 push ups 
30 air squats 
Run 4.5 miles 
300 repetitions of abs workouts. Include in your rotations:

• scissors kicks
• sit ups 
• crunches 
• leg lifts 
• supine bicycle
• flutter kicks

Run in Mud Obstacle Race Training-7/7/14

Taking advantage of summer and ready to begin running again. After a short break in running, I'm ready to get back into it. I'm not ready to give up the benefits of swimming and the momentum I've made. Try working some swimming in yourself.

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

30 sit ups

30 push ups

30 air squats

Run 4.5 miles (if you're lucky, a neighbor might ask you to help push his stalled car. Warrior and Spartan workout opportunity. Huah!)

Swim 1/2 mile (swim laps and vary the stroke. You might swim freestyle, breast stroke, run a few laps in the pool and take a challenge to see how far you can go while holding your breath, and tread water.)

Run in Mud Obstacle Race Training-7/6/14

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

30 sit ups

30 push ups

30 air squats

50 flutter kicks

50 scissors kicks

50 crunches

50 supine bicycles

50 flutter kicks

Plank 2 minutes

Plank 1 minute each side

Run in Mud Obstacle Race Training-7/5/14

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

30 sit ups
10 supine lat raises on each side (lay on left side, support body with extended left arm. Raise right arm toward ceiling and sweep down toward floor and behind body). Do this 3 times

Swim 1/3 miles

Run in Mud Obstacle Race Training-7/4/14

Happy Independence Day

Here's the firecracker workout:

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

30 air squats

30 push ups

Swim 3/4 miles

Start in the push up position. Then bring each leg to chest for 10 repetitions. Do this 3 times.







                             

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 enti

Run in Mud Obstacle Race Training-07/02/14

Work out is focused on core, staying tuned up and ready to race. 

20 push ups

20 air squats

20 push ups

20 air squats

6 pull ups  with leg lifts

6 alternate grip pull ups with leg lifts

6 chin ups with leg lifts

Run 3.4 miles

Supine oblique workout 10 repetitions each side x 3 (lay on side, arm extended to floor. With opposite arm extended toward ceiling. Bring arm down to floor and behind body. 

Run in Mud Obstacle Race Training-07/01/14

This week is way too hot to run.   Early mornings have started hot and temperatures continue to rise. So, workout wisely and if you need to, skip a run and do an alternate exercise like run fewer miles, bike, walk or swim.

6 pull ups  with leg lifts

6 alternate grip pull ups with leg lifts

6 chin ups with leg lifts

30 air squats

30 push ups

35 leg spreaders

50 sit ups

50 flutter kicks

25 leg lifts

25 supine bicycles

15 v-ups with legs straight

15 v-ups with bent knees

25 flutter kicks

45 bent knee crunches