Run in Mud Obstacle Race Training-10/29/14

Try 6.2 miles with obstacles in a track or similar area with obstacles or a playground. My intent was to warm up with one mile, complete a 4.5 mile Spartan Sprint distance with obstacles, and complete the run with a total of 6.2 miles.

Workout for 1/4 mile track.

Warm up:
1 mile run

Main set:
6 pull ups with leg lifts

Monkey bars

incline monkey bars

Tire obstacle (run through tires)

1 lap

Ring monkey bars

Jump over 4 foot wall

Ring monkey bars

1 lap

Rope or pole climb

Rope (pole) climb (12 ft)

6 pull ups with leg lifts

20 Sit ups
Parallel bars (mount bars with arms extended and feet off the ground)

Step one, using arms, move forward one step each arm

Step two, while bending arms lower yourself until chest is level with bars

Step three, extend arms

Repeat process until you reach end of parallel bars.

1 lap

Rope climb

Balance obstacle

Monkey bars

1 lap

Monkey bars

6 Pull ups with leg lifts
Climbing obstacle

Continue until you reach your distance goal. I continued for an additional 4.5 miles scaling down to two obstacles per lap.

Tire flip x 4

Bear crawl 50 yards x 2

Balance Obstacle

Cool Down:
Walk a lap
Stretch

Entire workout is 6.2 miles

Run in Mud Obstacle Race Training-10/28/14

Warm up:

Stretch

20 air squats

25 jumping jacks

Main set 

Run 1 mile

Sprint hill and do 15 burpees at top x 2

Run .5 miles

15 burpees

Run .25 mile

15 burpees

Run 1 mile

15 burpees

Run 2.25 miles

Pull up obstacle drill-use a swing set, I beam, plank or other elevated surface fit for pull ups:

Step 1: begin in hanging position

Step 2: Pull up to where chin is above platform 

Step 3: Move down plank two steps (slide laterally) 

Step 4: Lower into start position 

Repeat for 10 pull ups 

Do this 2 times

Cool Down

Walk .5 miles

Stretch

Run in Mud Obstacle Race Training 10/27/14

Great day for a run. Let's make it a long challenging event fit for speed and endurance.

Warm up:

Stretch

Rotate

20 air squats

25 jumping jacks

Main set:

Run 6.2 miles at race pace

Pull up obstacle drill-use a swing set, I beam, plank or other eleveated surface fit for pull ups:

Step 1: begin in hanging position

Step 2: Pull up to where chin is above platform Step 3: Move down plank two steps (slide laterally) Step 4: Lower into start position

Cool down:

Slow walk

Stretch

Run in Mud Obstacle Race Training-10/23/14

Back to the obstacle track and wow it's a great 70 degrees today. 

Try 6.2 miles miles with obstacles in a track or similar area with obstacles or a playground. My intent was to warm up with one mile, complete a 4.5 mile Spartan Sprint distance with obstacles, and complete the run with a total of 6.2 miles.

Workout for 1/4 mile track.

Warm up:
1 mile run


Main set:
5 pull ups 

Monkey bars

Tire obstacle (run through tires)

1 lap

Ring monkey bars

Jump over 4 foot wall

Ring monkey bars

1 lap

Rope (pole) climb (12 ft)

6 pull ups with leg lifts

Sit ups
Parallel bars 

1 lap

tire flip x 2
Rope climb 

Balance obstacle
1 lap

Monkey bars

5 Pull ups
Climbing obstacle

Continue until you reach your distance goal. I continued for an additional 4.5 miles scaling down to two obstacles per lap.

Complete 3/4 miles

Balance Obstacle

Cool Down:
Walk a lap
Stretch

Complete workout is 6.2 miles

More exercises and military obstacles here:

Run in Mud Obstacle Race Training-10/22/14

Run 6.2 Miles

show your pride:

www.cafepress.com/redbikepublishing

Run in Mud Obstacle Race Training-10/21/14

Here is a great workout when you don't have much time. Do your best to complete it. If you can't, just do your best. I completed the exercise with the repititions and sets that worked best for me. Yours might be different, so do what you can and be creative. The goal is to run 2.5 miles and complete 100 pull ups, 200 push ups and 300 air squats.

The Murph (minus 25 pound weight belt and in a different order)

10 pull ups, 20 push ups, 30 air squats x 5 Run 1 mile

5 pull ups, 10 push ups, 15 air squats x 4

10 pull ups , 20 push ups, 30 air squats x 3 Run 1.5 miles

Stretch

This is where I do all my pull ups:


 

Great military style exercises here:

Run in Mud Obstacle Race Training-10/20/14

Need a long run to clean out the system. Try to keep a moderate pace. My course consisted of lots of hills (which I love).

Run 5 miles

Run in Mud Obstacle Race Training-10/19/14

Walk 2 miles

10 chin ups with leg lifts

20 push ups

10 chin ups with leg lifts

20 push ups

10 chin ups with leg lifts

20 push ups

Take workout to monkey bars or elevated beam.

1 pull up, move hands laterally while in the up position, then lower yourself. Repeat until muscle failure x 3

Run in Mud Obstacle Race Training-10/16/14

Run 5.2 miles 

Monkey bars x 2 

Run 1 mile 

Monkey bars x 4 

Walk 

Stretch

Run in Mud Obstacle Race Training-10/15/14

Run 1.5 miles

15 burpees

Run 2 miles

15 burpees

Run 1 mile

15 burpees

Monkey bars x 2

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

Run 1 mile at race pace

Monkey bars x 2

Run 2 miles at race pace

Monkey bars x 2

Run 1.5 miles at race pace

Monkey bars x 2

Pull ups with leg lifts to muscle failure x 3

Run in Mud Obstacle Race Training-10/13/14

Pull ups with leg lifts to muscle failure x 3

Push ups to muscle failure x 3

Walk two miles at a brisk pace

 

Run in Mud Obstacle Race Training-10/11/14

Last day on the cruise and I'm continuing my daily 6 am workout. We are pulling into port and I'm observing it all in the light of the rising sun.

Warm up:

Walk 8 decks of stairs

Stretch

Rotate

Main set:

Walk 1 lap, 15 burpees x 4

Walk 1 lap, 5 pull ups x 4

Walk 1/lap, 15 leg lifts x 4

Walk two laps

Cool Down:

Walk track

Stretch

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

Ok, I needed to get a run in. I wasn't going to run on the cruise, but now I can't stand it and am going to run anyway. 11 laps is a mile. So, I'm putting in a set of burpees and other workouts every 3 laps. Today I'll run over 3 miles.

Warm up:

Walk 8 decks of stairs

Stretch

Rotate

Main set:

Run three laps, 15 burpees x 4

Run three laps, 5 pull ups x 4

Run three laps, 15 leg lifts x 4

Run two laps

Incline dumbbell bench press x 3

Dumbbell military press x 3

Dumbbell curls x 3

Dumbbell butterfly x 3

Supine leg lifts set x 3

Supine pelvic lift set x 3

Hanging leg lifts set x 3

Flutter kick set x 3

Leg spreader set x 3

Cool Down:

Walk track

Stretch

More great workouts here:

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

Back in the gym. Enjoy and have fun.

Warm up:

Walk 8 decks of stairs

Stretch

Rotate

Main set:

Incline dumbbell bench press x 3

Dumbbell military press x 3

Dumbbell curls x 3

Dumbbell butterfly x 3

Supine leg lifts set x 3

Supine pelvic lift set x 3

Hanging leg lifts set x 3

Flutter kick set x 3

Leg spreader set x 3

Dumbbell carry x 2 each arm

Cool Down:

Walk track

Run in Mud Obstacle Race Training-10/8/14

 A cool down day is necessary to rest the muscles. However, stay fit by walking stairs when necessary, and enjoy an off ship excursion. Consider your sailing schedule and work out during "at sea" days and rest during "excursion" days. Snorkel, swim, hike or do whatever the excursion requires.

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

Warm up:

Walk 8 decks of stairs

Stretch

Rotate

Main set:

Incline dumbbell bench press x 3

Dumbbell military press x 3

Dumbbell curls x 3

Dumbbell butterfly x 3

Supine leg lifts set x 3

Supine pelvic lift set x 3

Hanging leg lifts set x 3

Flutter kick set x 3

Leg spreader set x 3

Cool Down:

Walk track

Stretch

Run in Mud Obstacle Race Training-10/6/14

Here is a Murph length workout without the weight vest and run. This is great in a hotel and with limited time. I did this workout the morning before boarding the cruise ship and the results paid off. Good pump up before spending the day in a bathing suit.

Warm up

Stretch

Rotate

20 push ups x 2=40

20 squats x 2=40

10 pull ups x 4=40

Main set

5 pull ups, 5 push ups, 15 air squats, 5 push ups x 12= 100 pull ups, 160 push ups, 220 air squats total Then

5 push ups, 15 air squats, 5 push ups x 4= 200 push ups and 280 air squats total then

20 air squats = 300 air squats total

Run in Mud Obstacle Race Training

I just returned from a 5 night cruise to the Bahamas. I had a blast, stayed fit, and enjoyed a healthy and safe lifestyle. While on board I observed many people who may not feel the same. The food was free, so many felt free to eat as much as they wanted and as often as they felt like it. Many people had double portions of appetizers, main courses and meals. The buffet was open all day and most of the night, and pizza and ice cream were available 24/7. As far as portions, some people actually groaned under the weight while carrying their heavy plates from the buffet to their table. What a temptation!

Very few people worked out during the cruise and there was always room in the gym and on the track. When I wanted solitude, I could always walk the stairs because nobody used them. Many times I was fit shamed while running on the track, stretching, doing burpees, and looking fit and trim.  So to avoid these temptations and keep motivated I put together 10 reasons you know you are fit when on a cruise line.

10. You take only enough food to fuel your body.

9. You have no problem realizing that desserts are a snack and not a meal.

8. You have no problem saying "no thanks" to the ice cream machine.

7. That little lip above the doorways make perfect pull up grips.

6. 11 times around a track may mark a mile, but three times around marks the first set of burpees 

5. The fitness room time only augments your total workout.

4. You take the stairs everywhere.

3. Your off-ship excursions require some level of fitness.

2. You only sleep in your cabin.

1. You come home weighing the same as when you left.

Keep up the good work and enjoy your fit selves.

Run in Mud Obstacle Race Training-10/02/14

I did not run today, I felt the need to take on my Volkswagen project (http://peopleswagon.blogspot.com). I did work out though as you can see below.  Back to running tomorrow.

20 supine leg lifts

20 supine pelvic lifts (legs 90 degrees from floor)

25 flutter kicks

25 leg spreaders

5 pull ups with leg lifts x 6

Run in Mud Obstacle Race Training-10/03/14

Today, run hard and play harder. This workout consists of a 10k run with 90 burpees. Here's the break down

Run 4.5 miles with 5 burpees every .25 miles
Complete run (1.7 miles) at moderate pace

Whenever possible, jump over, climb under or go around something.

This is a great "jump over" Obstacle

Enjoy!!!

Great window swag
http://www.cafepress.com/redbikepublishing

Create Maps or search from 80 million at MapMyRun

Run in Mud Obstacle Race Training-9/30/14

Run 5 miles
20 supine leg lifts
20 supine pelvic raises (legs straight up 90 degrees)
10 hanging leg lifts
10 hanging leg lifts
20 flutter kicks
20 leg spreaders

Create Maps or search from 80 million at MapMyRun

Run in Mud Obstacle Race Training-10/01/14

This is one long hill I added
to my route.

Run 5 miles with 5 sets of 15 burpees. 

 Find a route with lots of hills. Pour on the run while going uphill and perform 15 burpees at the top, then continue with the route. Be sure to pick your route to hill impact. If you need to, rest for a minute before you assault the hill. Walk 1/2 mile when finished.








Here is another hill. Check the map and you can see elevations.

Here is another hill. Check the map
and you can see elevations.

Create Maps or search from 80 million at MapMyRun