Run In Mud Obstacle Race Training-11/29/14

Warm up:
Stretch
Rotate

Main set:
Run 4 miles 
1.5 minutes on monkey bars

Extra fun workout
Use an industrial size grinder and shred paint from a car for 1 hour. 

Cool down:
Stretch

Run In Mud Obstacle Race Training-11/26/14

Warm up:
Stretch
Rotate

Main set:
Do the Murph, a total of 2 mile run 100 pull ups, 200 push ups, 300 squats for time. I did it as follows in 38 minute and 46 seconds:

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

5 pull ups, 5 push ups, 15 air squats, 5 push ups x 10
Run 1 mile

Cool down:
Stretch

American Ninja Warrior add on:
1 minute of monkey bars

More warrior training from real warriors:

Run In Mud Obstacle Race Training

I see pull ups, burpees, mokey bars, vaults, box jumps and more. Where do you find inspiration?

Run in Mud Obstacle Race Training-11/25/14

Take that hill

Warm up:
Stretch
Rotate

Main Set:
Run 5 miles total with 75 burpees.

Find a hill and sprint up. At the top, do 15 burpees and find the next hill.

Once finished,

two rope climps
Monkey bars x 2
Mokey bars with a variant; pull up move 1 rung, pull up, go to next rung. Complete until all the way accross.


Cool down:
Stretch

Get cool mud runner swag:

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Run in Mud Obstacle Race Training-American Ninja Warrior Update

I met with five individuals who are way more excited about the competition than I am; and that's a formula for success.

The atmosphere is contagious and reminds me that teams work way better than individuals. Everyone shared lots of motivating and some crazy ideas. What a fun time at brainstorming.

We story boarded a plan and will finalize a video idea this week and shoot on the second week of December. Here's to submitting the video and auditioning for American Ninja Warrior...huah!

Run In Mud Obstacle Race Training-11/24/14

Great day for a run. Wow, what warmth and weather provoke me to get out there.

Warm up:

Stretch
Rotate

Main set:
15 dips on the edge of a table
15 supine leg lifts
15 dips on the edge of a table
15 supine leg lifts
15 dips on the edge of a table
15 supine leg lifts

Run 3 miles
Vault over 3 foot obstacle (fence)
6 pull ups with leg lifts
monkey bars x 2
10 box jumps

Run .2 miles
Vault over 3 foot obstacle (fence)
6 pull ups with leg lifts
monkey bars x 2
10 box jumps

Run 3 miles
6 pull ups with leg lifts
monkey bars x 2
10 box jumps

Cool down:
Walk .25 miles
Stretch

Run in Mud Obstacle Race Training-11/22/14

Great news, just got an email from American Ninja Warrior show about my inquiry to try out. I have to make a video now. I have friends who are helping me put it all together.



Here's a great workout, kind of out of the ordinary.

Warm up:
Stretch
Rotate

Main set:
Go to a trampoline center and jump, flip, dodge ball, balance, etc for an hour.
Play tag and incorporate lots of sprints
Maneuver monkey bars for several passes
Climb ropes multiple times

Box jumps, 3 sets of 10.

Run in Mud Obstacle Race Training-11/21/14

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

20 supine leg lifts
20 supine pelvic thrusts
10 lateral arm lifts each side x 3 (lay on side, raise body up with one arm extending the body and the other resting on the floor stretched 90 degrees. Bring free arm fully extended from the floor toward the ceiling. Use weights for increased resistance).
10 slow mountain climbers each leg x 3 (from push up position bring each leg to chest and back)
100 crunches

Run in Mud Obstacle Race Training-11/20/14

This is the second of a two part exercise. I usually do this workout in one day, but wanted to try something new. Complete today's set with the same exercises and repetitions as the day prior. The amazing thing is that the work out seems harder when broken up over two days than when completed in one day. 

Walk 1 mile

Complete 50 pull ups, 100 push ups and 150 air squats. I did the following sets times 5.
10 pull ups with leg lifts
20 push ups
30 air squats

Run in Mud Obstacle Race Training 11/19/14

My workout is suffering as I have a new job and the days are so much colder (35 degrees). I know I'll get used to it, but until then, I'm struggling to get a good run in. In the meantime, I'm just doing what I can.

Walk 1 mile

Complete 50 pull ups, 100 push ups and 150 air squats. I did the following sets times 5.
10 pull ups with leg lifts
20 push ups
30 air squats

Run in Mud Obstacle Race Training-11/16/14

Walk 2 miles and workout arms and shoulders. Try to walk 14 minute miles
Walk 1/4 mile
Extend arms fully to the sides and
perform 25 slow and small arm circles forward then 25 backward
Flex biceps 25 times
Overhead clap 25 times
Repeat ever 1/4 mile until 2 mile brisk walk is complete

Run in Mud Obstacle Race Training-11/13/14

Brrrrr! It's a cold 35%. Gotta run anyway, right? Be sure to dress appropriately and cover the face, hands and other cold weather injury susceptible parts.

Run 4 miles
5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats

Run in Mud Obstacle Race Training

Run break today, but still need to workout arm and core strength.

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

20 supine leg lifts
20 supine pelvic thrusts
10 lateral arm lifts each side x 3 (lay on side, raise body up with one arm extending the body and the other resting on the floor stretched 90 degrees. Bring free arm fully extended from the floor toward the ceiling. Use weights for increased resistance).
10 slow mountain climbers each leg x 3 (from push up position bring each leg to chest and back)
100 crunches

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Run In Mud Obstacle Race Training-11/12/14

Run 4.5 miles while performing 20  burpees per mile.

Here’s an example:

Warm up:

Stretch

Rotate

Main Set:

Run 1 mile

20 burpees

Run 1 mile

20 burpees

Run .5 miles

10 burpees

Run .5 miles

10 burpees

Run .25 miles

5 burpees

Run .25 miles

5 burpees

Run .25 miles

5 burpees

Run .25 miles

5 burpees

Run .5 miles

Cool down:

Walk .25 miles

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

Run 5 miles

10 chin ups with leg lifts

Run in Mud Obstacle Race Training-11/09/14

Do pull ups anywhere

I do a lot of pull ups. Most of the time it's with a doorway pull up bar, and many times it's outside on a tree limb or swing set. Today is a hard workout day, so get ready. You've seen the exercises before in the Murph workouts, but we are going to do them in a different order and with a longer run.

10 pull ups with leg lifts

10 pull ups with leg lifts

10 pull ups with leg lifts

10 pull ups

10 pull ups

10 push ups

50 squats

10 push ups 

50 squats

10 push ups

50 squats

10 push ups

50 squats

10 push ups 

50 squats

10 push ups

50 squats

10 push ups

50 squats

10 push ups 

50 squats

10 push ups

50 squats

10 push ups

50 squats

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

Run 5 miles

Walk 1/4 mile

Stretch

For more military style workouts, visit:

 Get motivated with your own chin up bar. I use this exact chin up bar at home and mix it up with a swing set pull up session.

Run in Mud Obstacle Race Training-11/6/14

Run 6.2 miles
Using a swing or monkey bars, do lateral pull ups. 
Pull up
move laterally in the up position for a few inches
lower body
Repeat until transition across obstacle. Repeat as often as you'd like.

Run in Mud Obstacle Race Training-11/5/14

Run 6. 2 miles. Break up the run with burpees using the following as a guide:
Run 1 mile, 20 burpees
Run 1 mile, 20 burpees
Run 1/4 mile, 5 burpees
Run 1/4 mile, 5 burpees
Run 1/4 mile, 5 burpees
Run 1/4 mile, 5 burpees
Run 1/4 mile, 5 burpees
Run 1/4 mile, 5 burpees
Run 1/4 mile, 5 burpees
Run 1/4 mile, 5 burpees
Run 1/4 mile, 5 burpees
Run 1/4 mile, 5 burpees
Run 1.7 miles
Sets of pull ups with leg lifts to complete 33 total repitions

Cool down:
Walk .25 miles
Stretch