Run in Mud Obstacle Race Training-1/28/15

Warm up:

Stretch

Rotatate

Main set:

Do the following mile / workout combination 3 x:

10 burpees

Run 1/4 mile 

5 burpees

run 1/4 mile

5 burpees

2 lengths of monkey bars

Run .5 miles

At the end of the 3 miles do 10 more burpees.

Spring .3 miles

Cool down:

Stretch

Run in Mud Obstacle Race Training-1/27/15

Very cold today, so I dressed in extra layers. I ran extra long, and ended up running out of workout time. So, I had to do obstacle training later in the day.

Run 6.2 miles

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

4 lengths of the monkey bars

Cannon Balls, Great for pull ups

7 pull ups with Cannon Balls x 3

Walk 1 mile

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Get ready for a military style workout:

                                         

Run In Mud Obstacle Race Training-1/26/15

Run 5 miles
20 desk dips x 3
30 air squats x 2

Run in Mud Obstacle Race Training-1/24/15

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Cannon Balls, Great for pull ups

Run 4 miles
Balance on curb for 50 feet
Walking lunges 10 steps on each leg x 3
 7 pullups with leg lifts (try different holds including Cannon Balls, pull up bars or swing sets)
Bear walk for 25 feet
Rope climb
10 box jumps
 7 pullups with leg lifts (try different holds including Cannon Balls, pull up bars or swing sets)

If you can't box jump, try high jump.

Bear walk for 25 feet
Rope climb
10 box jumps

Stretch





Get ready for a military style workout:

Run in Mud Obstacle Race Training-1/22/15

Run 4 Miles

Run In Mud Obstacle Race Training-1/21/15

I've changed my workouts to the mornings. I've found that rushing home from work and getting a run in before dinner pretty daunting and I end up ignoring the family. Now I get up at 5 am and do some obstacle race training. 

Run 4 miles
20 supine straight leg lifts x 3
25 supine bent knee lifts x 3
25 V ups x 3
Walk 2 miles briskly

Run In Mud Obstacle Race Training-1/20/15

Walk 2 miles

Do the following 5 x while walking
25 small arm circles forward
25 small arm circle backward
25 overhead claps
25 should level air curls 
25 shoulder level triceps extentions

5 pull ups with leg lifts x 6

1 minute on monkey bars

Run in Mud Obstacle Race Training-1/17/15

I bought these CFF Pro Series Monster Grip Cannon Balls to prepare for the American Ninja Warrior audition. I hung them up to my kid's swing set (custom made and can support my weight). I removed the swings, separated the hooks from the balls, then hooked both straps and Cannon Balls to the swing chain fasteners. Now I have a few training options. 

I do pull ups by gripping either the straps or the Monster Grip spheres. I can't do monkey bars with the spheres yet, but I can with the straps. Both are awesome.

4 pull ups and rest for 10 seconds x 6

Monkey bars with straps x 2

Run in Mud Obstacle Race Training-1/16/15

I am focused on the American Ninja Warrior audition and am spending more time on obstacles and running the minimum just to maintain my fitness.

The following workout is designed to focus exclusively on obstacle strength and fluency. I'll run later if there is time.

Walk 2 miles with obstacles in a track or similar area with obstacles or a playground.

Workout for 1/4 mile track.

Main set:
6 pull ups with leg lifts

Monkey bars

incline monkey bars

Tire obstacle (run through tires)

4 foot wall


1 lap

Ring monkey bars

4 foot wall

Ring monkey bars

6 pull ups

1 lap

Rope or pole climb

 

4 foot wall

 

Rope (pole) climb (12 ft)
Balance obstacle

6 pull ups with leg lifts

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

4 foot wall

Rope climb

Balance obstacle

Monkey bars

1 lap

Monkey bars

6 Pull ups with leg lifts

 Climbing obstacle

4 foot wall

Tire flip x 3Balance Obstacle

Repeat for  4 laps

Entire workout is 2 miles

 

Run in Mud Obstacle Race Training-1/14/15

30 push ups 
20 supine leg lifts
30 push ups 
20 supine leg lifts
30 push ups 
20 supine leg lifts with pelvic thrusts x 2

Walk 1 mile. Along the way:
Bear crawl for 25 feet x 5
10 walking lunges each leg x 5

Run in Mud Obstacle Race Training-1/15/15

Walk 2 miles
Do the following 3 x while walking
25 small arm circles forward
25 small arm circle backward
25 overhead claps
25 should level air curls 
25 shoulder level triceps extentions

5 pull ups with leg lifts x 6
Run 3.1 miles
1 minute on monkey bars

Run In Mud Obstacle Race Training-1/13/15

I understand that the time for submitting the video to American Ninja Warrior is now up. I am playing the waiting game, praying to be one of the chosen. IN the meantime, I'll keep preparing.

Run 3.1 miles
5 pull ups with leg lifts x 6
1 minute on monkey bars





 More exercises here:
 

Run in Mud Obstacle Race Training 1/12/14

30 close hand push ups

30 air squats

30 close hand push ups

30 air squats

20 bench dips

30 air squats

20 bench dips

30 air squats

Walk 1.6 miles

30 push ups

30 air squats

20 bench dips

30 air squats

Run 1.5 miles

10 pull ups with leg lifts

Run 1 mile

10 pull ups with leg lifts

run 1.5 miles

10 pull ups with leg lifts

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

Walk 2 miles

1 minute of monkey bars

10 pull ups with leg lifts

10 pull ups with leg lifts

10 pull ups with leg lifts

20 push ups

50 air squats

20 push ups

50 air squats

20 push ups

50 air squats

20 bench dips

20 bench dips

20 bench dips

Run in Mud Obstacle Race Training-1/7/15

Wow, wow, wow. It's cold, so no running for me. Since we've worked out chest, legs and arms, today will focus on abs.

20 supine leg lifts x 2
10 knee ups (push up position, bring knee to chest) each leg x 3
10 weighted arm lifts per arm x 3 (turn to side with arm fully extend to floor supporting the body. Extend opposite arm in front and perpendicular to body. Lift arm with elbow extended until pointing toward ceiling and lower).
10 hanging leg lifts x 3 (pull body into pull up or chin up position and lift legs fully extended)

Walk 1.5 miles in 20 minutes

Run In Mud Obstacle Race Training-1/6/15

Happy Birthday to me.  Guess how old I am. Ok here's a clue:

Don’t ding me on my light workout until you see what I did yesterday http://runinmud.blogspot.com/2015/01/run-in-mud-obstacle-race-training-1514.html.

Most of the below were conducted in two sets of 25. The pull ups were in 5 sets of 10 and the burpees 5 sets of 10.

50 close hand push ups

50 air squats

50 wide arm push ups

50 desk side dips

50 straight leg v-ups

50 bent knee v-ups

50 pull ups

Run 5 miles

50 burpees

So, get motivated and help me celebrate my birthday with this virtual birthday party running through tomorrow...

Run in Mud Obstacle Race Training-1/5/14

Military Style Exercises

Do a Murph minus the run. This engaging military based exercise will have you wishing you were running. The Murph should involve a 1 mile run followed by 100 pull ups, 200 push ups, 300 squats and another 1 mile run, so feel free to add the run if you have time. I am taking a run recovery 2 weeks off.

The calisthenics can be performed in any order and as many sets as necessary. Just keep moving; it's tough, but doable.

100 pull ups

200 push ups

300 air squats

Run in Mud Obstacle Race Training-1/4/15

Walk 2 miles at a 12-13 minute pace (as fast as you can without running).

Spend a minute on the monkey bars.

Run in Mud Obstacle Race Training-1/3/15

Go skating with the family. It's the new year, do something fun and energetic while everyone is out of school.

Going around on eight wheels burns a lot of energy, forces concentration and strengthens different parts of the body, depending on how you skate and in which direction. Who knows, there've got to be benefits from smiling, laughing and having fun....

Run in Mud Obstacle Race Training-1/2/15

Welding this car as well as grinding off the paint.
Great workout that will soon wear you out.

Work out with the goal of 50 pull ups, 100, push ups, and 150 air squats.

Wear yourself out with an industrial or other hand held grinder or sander on an old car or metal for 30 minutes to an hour.

Walk 2 miles at a 13-14 minute mile pace.

Run in Mud Obstacle Race Training-1/1/15

Happy New Year!

Keep going, no need starting a new year absent a workout.

Walk 2 miles at a 13-14 minute per mile pace

Monkey bars for 1 minute

Run in Mud Obstacle Race Training-12/31/14

Do something challenging and wintery. Nothing like burning holiday calories through shivering and working out. Try ice skating, cross country skiing, or running in the cold.

20 desk dips x 3

25 push ups x 4

150 air squats (I did 3 sets of 50)

50 pull ups with leg lifts (I did 5 sets of 10)

Ice skate for 40 minutes