Run in Mud Obstacle Race Training-8/28/14

This is a fun work out that you can involve your neighbors in. I included the UPS drive in my work out. I ran the same route and tried to keep up with him. During a 1.5 mile leg, we were on the same delivery route and I was able to catch up to him at each of the stops. He saw what I was doing and offered encouragement and the possibility of sharing his responsibilities...lol.

Stretch
Rotate
8 pull ups with leg lifts
10 lunges each leg
8 alternate grip pull ups with leg lifts
10 side lunges each leg
10 chin ups with leg lifts

Run 2.5 miles
Swim 600 yards
Run 2.5 miles

8 alternate grip pull ups
8 pull ups
8 chin ups

Stretch
Monkey bars

Here is a book with some great obstacle course ideas and workouts:

Run in Mud Obstacle Race Training-8/26/14

Here is a good sprint and core workout. Try to run the distances at race pace. Find a shade covered location for the end of run exercises.

Rotate

Stretch

8 Pull ups with leg lifts

10 air squats

8 alternate grip pull ups with leg lifts

10 side lunges each leg

8 chin ups with leg lifts

10 side lunges each leg

Run 1 mile at race pace.

10 push ups x 2

Monkey bars x 2

Rest for 2 minutes

Run 2.5 miles

10 push ups x 2

Monkey bars x 2

Rest for 2 minutes

Run 1 mile

10 push ups x 2

Monkey bars x 2

Run in Mud Obstacle Race Training-8/25/14

It's still hot, so you want a great workout that won't leave you too dried out in the streets. Drink lots of water and monitor your health.

Warm up:

Stretch

Rotate

8 pull ups with leg lifts

10 air squats

8 alternate grip pull ups with leg lifts

10 air squats

8 chin ups with leg lifts

10 air squats

Run 1 mile fast.

Hopefully that run will lead you to a steep, tall hill like this one:

Run to top of hill and perform 15 burpees. Run back down.

Rest for 1 minute

Repeat for a total of 5 times.

Run 1 mile back home 

Run in Mud Obstacle Race Training-8/22/14

Hot August day? Here's a great workout that you can do without overheating. Just add a pool and find a shady area to run. Keep up the pace and you'll be ready for your next Run in Mud Obstacle Race event. 

7 pull ups with leg lifts
Rope climb

Run 1 mile for personal record
Monkey bars x 2
Swim 600 yards (12 laps there and back in a 25 yard pool)
Monkey bars x2
20 burpees

Run 1 mile for personal record
7 alternate grip pull ups
20 burpees
Rope climb

Run 1/2 mile for personal record
10 burpees
monkey bars x 2
200 yard swim 4 laps there and back in a 25 yard pool
10 burpees
monkey bars x 2
Run .6 miles 

Total of 3.1 mile run, 1/2 mile swim, and 60 burpees. Huah!

Great obstacle race training workouts in the Army Physical Readiness Training Manual. Great obstacle course construction ideas as well: 





Write your own book:

Run in Mud Obstacle Race Training-8/21/14

Sets of the following until you reach the desired goal:

pull ups/chin ups/alternate grip pull ups for a total of _____(my goal was 50)

air squats for a total of _____(my goal was 150)

push ups for a total of _____(my goal was 50)

Walk two miles

Run in Mud Obstacle Race Training-8/20/14

Is it hot? Summertime and August usually is. Here is a great workout you can do to cool off in the middle of a good run.

30 push ups

30 squats

7 pull ups with leg lifts

7 sit ups with leg lifts

7 chin ups with leg lifts

Run 1 mile 

Monkey bars x 2

Run 1 mile 

Monkey bars x 2

Swim 1/4 mile

Run 2.5 miles

Run in Mud Obstacle Race Training-8/19/14

Run 6.2 miles.
Take your time and just stretch out the run. Make it enjoyable and below your personal record.

Run in Mud Obstacle Race Training-8/18/14

Walk 2 miles 

Complete the following as best as possible with as many sets as necessary:

50 pull up/chin up/alternate grip pull up combinations

150 air squats

100 push ups

Run in Mud Obstacle Race Training-8/17/14

Jump on a trampoline for an hour. I went to Shakalaka with my daughter and played dodge ball, basketball and just had fun on trampolines 

Swim 1/4 mile

7 pull ups with leg lifts

7 chin ups with leg lifts

7 alternate grip pull ups with leg lifts Monkey bars x 2 

Walk 2 miles

Run in Mud Obstacle Race Training-8/15/14

7 chin ups with leg lifts

7 alternate grip pull ups with leg lifts

7 pull ups with leg lifts

Swim 1/4 mile

Have some fun, play sharks and minnows. This allows you to work in some sprints after lap swimming. The shark positions in the middle of the pool. The minnows swim from one side to the other without getting tagged. Once tagged, the minnow becomes the shark.

Run in Mud Obstacle Race Training-8/14/14

7 chin ups with leg lifts

7 alternate grip pull ups with leg lifts

7 pull ups with leg lifts
30 push ups
Monkey bars x 2
Run 4.5 miles

Run in Mud Obstacle Race Training-8/13/14

Run 1 mile
Swim 1/2 mile
Run 3.5 miles

Run in Mud Obstacle Race Training-8/12/14

Block Party! Huah!

Run around the block and negotiate neighborhood obstacles. My block is exactly 1 mile in circumference. I've added a short distance to include a neighborhood playground.

7 chin ups with leg lifts

7 alternate grip pull ups with leg lifts

7 pull ups with leg lifts

Do the following t 1-4 times depending on fitness level: 

Run .5 miles

Monkey bars x 2

Run .5 miles

10 burpees

10 box jumps

Traverse swing set bar American Ninja Warrior style Rope climb End of 1 mile

Conclude with a .5 mile fartlek run.

Run in Mud Obstacle Race Training-8/11/14

30 push ups

30 lunges

7 chin ups with leg lifts

7 alternate grip pull ups with leg lifts

7 pull ups with leg lifts

Run 4.5 miles

Run in Mud Obstacle Race Training 8/10/14

Swim 1/2 mile

Run In Mud Obstacle Race Training-8/8/14

Stretch
Rotate
30 lunges each leg
30 push ups
7 pull ups with leg lifts
7 chin ups with leg lifts
7 alternate grip pull ups with leg lifts

Run 4.5 Miles
Do 20 burpees per mile strive for 60-80
Monkey bars American Ninja Warrior style

Run in Mud Obstacle Race Training-8/6/14

Back to the obstacle track and wow it's 95 degrees today. 

Try a 4.5 miles with obstacles. When you can't complete an obstacle, do 5 burpees.

Workout for 1/4 mile track.

6 pull ups with leg lifts

1 lap
Monkey bars

1 lap
Tire obstacle (run through tires)

1 lap

Ring monkey bars

1 lap
Jump over 4 foot wall

1 lap
Ring monkey bars

1 lap

Rope (pole) climb (12 ft)

6 pull ups with leg lifts

1 lap
Parallel bars 

1 lap

tire flip x 2
1 lap
Rope climb x 2

1 lap
Balance obstacle
1 lap

Monkey bars

1 lap
6 Pull ups
1 lap
Climbing obstacle
1 lap

Balance Obstacle

Rope climb
1 lap
Balance obstacle x2
1 lap
Climbing obstacle
1 lap
Rope climb
1 lap

Cool Down:
Walk a lap

More exercises and military obstacles here:

Run in Mud Obstacle Race Training-8/5/14

Warm up

Stretch

Rotate

25 jumping jacks

10 push ups

10 walking lunges each leg

10 push ups

10 walking lunges each leg

10 push ups

10 side lunges each leg

Main set:

Run 4.5 miles

Balance on curbs

Jump over recycle bins or other low obstacles

7 pull ups with leg lifts

7 alternate grip pull ups with leg lifts

7 chin ups with leg lifts

Traverse monkey bars or similar equipment  American Ninja style x 3 Hang in pull up position for 20 seconds x 2 Hang in alternate grip pull up position for 20 seconds x w Hang in chin up position for 20 seconds x 2

Cool down:

stretch

Run in Mud Obstacle Race Training-8/4/14

Cool obstacles from Army Physical Readiness

Warm up:
Stretch
Rotate
30 push ups
30 air squats

Main set:
Run 4.5 miles with 20 burpees each mile. You can do 20 at once or break them up. Try to do between 60 and 80 total.
7 pull ups with leg lifts
7 alternate grip pull ups with leg lifts
7 chin ups with leg lifts
Traverse swing set, monkey bars, or Ibeam American Ninja style

Cool down:
Walk


Here are more great exercises:

Run in Mud Obstacle Race Training-8/2/14

30 push ups
30 air squats
Swim 900 yards (little over half a mile)
6 pull ups with leg lifts
6 alternate grip pull ups with leg lifts
6 chin ups with leg lifts
Hang from swingset or other long bar or board. Walk with hands American Ninja style
Monkey bars x 3

Run In Mud Obstacle Race Training-8/1/4

Swim 1/2 mile
60 push ups
30 squats