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: