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