Run in Mud Obstacle Race Training-9/29/14

I finally attempted the full Murph. Many of you who have read this blog witnessed my many half Murphs that I incorporated into these work outs. This time I was ready to tackle the real thing.

So, here is what I did last night. The entire event took 48 minutes:
1 mile run (6:48)

did the following for a total of 40 repetitions each
10 pull ups
10 squats
10 push ups

Did the following to complete a total of 50 pull ups
5 pull ups
5 push ups
15 squats
5 push ups

Performed the following until completed a total of 200 push ups
5 push ups
15 squats
5 push ups

Continued until completed a total of 300 squats

1 mile run (6:27)

In the world of Cross Fit, which I do not claim membership, there are many versions of the Murph. So many versions that I'm not sure if what I did was actually a Murph as intended, a sanctified version of the Murph or some disqualified version. There is a lot of speak about partitions, sequence and etc. Also, some say it's not a Murph unless you have a 25 pound vest. I did not use a vest. In fact, I barely weigh over 25 pounds myself.

For more great military based obstacle race work outs, get this book:

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

30 pull ups with leg lifts

60 push ups

30 supine leg lifts

Run in Mud Obstacle Race Training-9/25/14

30 push ups
30 air squats
30 pull ups with leg lifts
Run 4 miles
Walk 1/2 mile

Run in Mud Obstacle Race Training-9/24/14

Run 4.5 miles

Run in Mud Obstacle Race Training-9/23/14

15 air squats

15 push ups

15 air squats

15 push ups

Run 3 miles

15 burpees

6 pull ups with leg lifts

Rope climb

Run 1/2 mile

Monkey bars x 2

Run .7 miles

15 burpees

6 pull ups with leg lifts

Rope climb

Walk .5 miles

Run in Mud Obstacle Race Training-9/22/14

Run 4.5 miles
10 pull ups with leg lifts
10 behind the head pull ups with leg lifts
10 alternate grip pull ups with leg lifts
60 push ups

Run in Mud Obstacle Race Training-9/19/14

Hard workout today. It will keep you focused on Spartan, Warrior and Tough Mudder race day efforts with a workout every half mile. Hang in there.

5 behind the head pull ups
10 air squats
5 behind the head pull ups
10 air squats
10 pull ups with leg lifts
10 air squats

Run 1/2 mile
Monkey bars x 2

Run 1/2 mile
Rope climb
10 box jumps
5 pull ups with leg lifts

Run 1/2 mile
Monkey bars x 2

Run 1/2 mile
Rope climb
10 box jumps
5 pull ups with leg lifts

Run 1/2 mile
Monkey bars x 2

Run 1/2 mile
Rope climb
10 box jumps
5 pull ups

Run 1/2 mile
Monkey bars x 2

Run 1/2 mile
Rope climb
10 box jumps
5 pull ups

Run 1/2 mile
10 chin ups

That's it. Now go rest.

Run in Mud Obstacle Race Training-9/18/14

Take a break from the run today, you deserve it. However stay motivated in keeping your body strong. We'll have a long rest over the weekend.

50 chin ups

60 push ups

60 air squats

Walk 1 mile

Run in Mud Obstacle Race Training-9/17/14

Warm up:

Stretch

Rotate

Walk 1 mile

Run 1 mile

Monkey bars x 2

Run 2 miles

Monkey bars x 2

Run 1.5 miles

Cool down:

Walk 1/2 mile

Stretch

Run in Mud Obstacle Race Training-9/16/14

Warm up:

Stretch

Rotate

Main set:

Run 2.5 miles

Rest 1 minute

Run a steep hill and perform 15 burpees at the top and return to start. Rest for 1 minute 

Repeat for a total of 5 times (this added 1 mile to the run distance)

Run 1 mile home

Do the following in as many sets as necessary to perform a total of  50 pull ups, 100 push-ups, 150 air squats. (The burpees conducted earlier count as push-ups and air squats):

50 pull ups (at least 30 pull ups with leg lifts)

25 push ups

75 air squats

Cool down:

Walk

Run in Mud Obstacle Race Training-9/15/14

Great day for a long run. Go 6.2 miles at a moderate pace.

Run in Mud Obstacle Race Training-9/13/14

Army Physical Readiness Training Workout

I am training to do a Murph for record. This training is awesome in preparation for a Spartan Run, Warrior Dash, Tough Mudder or other mud run or obstacle race. The Murph only requires two miles, so add some distance. I am training with half the Murph workouts until I feel ready to do the entire test. The test requires a 20 pound weighted vest.

Run 1 mile
Monkey Bars x 2
run 2.5 miles
50 pull ups (I did the following):
10 pull ups with leg lifts
10 pull ups with leg lifts
10 pull ups with leg lifts
5 pull ups
20 air squats
5 pull ups
20 air squats
5 pull ups
20 air squats
5 pull ups
20 air squats

100 push ups (I did the following):

10 push ups

20 air squats

10 push ups

20 air squats

10 push ups

20 air squats

20 push ups

20 air squats

20 push ups

20 push ups

10 push ups

50 pull ups

100 push ups

160 squats complete

Other military exercises here:

 Get your weighted vest here:

 

Run in Mud Obstacle Race Training-9/11/14

Today as we reflect on 9/11, I wanted to honor our heroes while I going through my workout. I'm happy for the freedoms we enjoy as we workout, worship, go about our jobs and lives. I couldn't think of a better way to reflect on this important day than to honor one of our heroes, Captain Murphy, US Navy. Lieutenant Murphy died doing what he loved, protecting our freedom. He is known for a tough workout called in his honor, "The Murph".

The Murph consists of a 1 mile run, 100 pull ups, 200 push ups,  300 squats and a 1 mile run. I will not be doing that entire workout, simply because I can't. Lieutenant Murphy used to perform the workout with a weighted vest, that's tough. This is a variant, but still quite difficult.

The run is a total of 6.2 miles
The rest of the exercise includes:
80 burpees = 80 push ups and 80 squats
50 pull up/chin up/alternate grip pull up combinations

If you have platforms, jump on
and over. We have about 10 or 20
on our route...

70 air squats
20 push ups.
This is a total of 100 push ups, 50 pull ups, 150 air squats and the 6.2 miles. That's over half a Murph.

Here we go:

Run 1 mile
20 burpees
Run 1 mile
20 burpees
Run 1 mile
20 burpees
6 pull ups with leg lifts
Run 1 mile
20 burpees
Run 2.2 miles
6 chin ups with leg lifts

8 alternate grip pull ups with leg lifts
4 pull ups with leg lifts
20 air squats 
4 chin ups with leg lifts
20 air squats
10 pull ups
20 air squats
10 alternate grip pull ups
10 air squats

20 push ups

Now, take a deep breath, recover and have a few moments of silence for our heroes.

Run in Mud Obstacle Race Training-9/10/14

Run 6.2 miles.

Run in Mud Obstacle Race Training

10 behind the neck pull ups with leg lifts

10 pull ups with leg lifts

10 sit ups with leg lifts

10 alternate grip pull ups with leg lifts

5 pull ups with leg lifts

5 chin ups with leg lifts

2 minutes of pushups (I did 63)

2 minutes of sit ups (I did 64)

Power walk for 1.5 miles

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

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

20 push ups
20 air squats
20 push ups
20 air squats
20 push ups
20 air squats
20 push ups
20 air squats
20 push ups
20 air squats

Walk 1.2 miles
Monkey bars x 2
Walk 1.2 miles

Run in Mud Obstacle Race Training-9/5/14

Run 5 miles for personal record
Swim 1/2 mile

Run in Mud Obstacle Race Training-9/4/14

Big workout today. I had to work late and could not fit in a run. I worked out around my house and between chores and dinner and playing with the children. I usually workout as I get undressed from my work clothes and re-dressed into work out cloths.

Sometimes I do a set of pull ups, take of shirt, set of pull ups, take off shoes, etc.

15 push ups
10 lunges each leg
15 push ups
10 lunges each leg
15 push ups
10 lunges each leg
Get in push up position with arms extended. Bring knee to chest 10 times each leg. Do 3 sets
15 flutter kicks
15 leg lifts
Lay on back, bring knees to chest 15 times

Do 50 repetitions of pull ups, chin up, and alternate grip pull ups with leg lifts.
I did:
10 pull ups with leg lifts
20 air squats
10 chin ups with leg lifts
20 air squats
10 alternate grip pull ups with leg lifts
20 air squats
10 pull ups with leg lifts
20 air squats
10 chin ups with leg lifts
20 air squats
10 alternate grip pull ups with leg lifts
20 air squats

Do 70 repetitions of push ups
20 push ups
20 air squats
15 push ups
15 push ups
20 push ups

Walk 1 mile 
Monkey bars x 2
Walk 1 mile

Run in Mud Obstacle Race Training-9/3/14

Stretch

Rotate

Run 1 mile

Monkey bars x 4

Run 1 mile

Monkey bars x 2

Run 1 mile

Monkey bars x 2

Run 1.5 miles

Monkey bars x 2

6 pull ups with leg lifts

Army Physical Readiness Training 

Get these exercises and more. Get ready for obstacle races with Army training.

Run in Mud Obstacle Race Training-9/2/14

The following is a tough workout, especially in 93 degree weather. If you can find a wooded trail, that will help keep the temperature manageable. Be sure to drink lots of water:

Run a total of 4.5 miles
Complete each mile with 20 burpees.

Run 1 mile
20 burpees
Run 1 mile 20 burpees
Run 1/2 mile
10 burpees 
Run 1/2 mile
10 burpees
Run 1/4 mle
5 burpees
Run 1/4 mle
5 burpees
Run 1/4 mle
5 burpees
Run 1/4 mle
5 burpees
Run 1/4 mle
5 burpees
Run 1/4 mle
5 burpees

Run in Mud Obstacle Race Training-9/1/14

Stretch

Rotate

10 pull ups with leg lifts

10 walking lunges each leg

10 alternate grip pull ups with leg lifts

10 side lunges each leg

10 chin ups with leg lifts

5 side lunges and 5 walking lunges each leg

15 push ups

10 push ups

5 push ups

Swim 1/2 mile

Monkey bars x 2

Run in Mud Obstacle Race Training-8/29/14

Stretch
Rotate
10 pull ups with leg lifts
10 alternate grip pull ups with leg lifts
10 chin ups with leg lifts

Run 5 miles

10 forward lunges each leg
10 push ups
10 forward lunges each leg
10 push ups
10 side lunges each leg
Monkey bars x 2

More workouts from the Army Physical Readiness Training. Great for obstacle race training: