Run in Mud Obstacle Race Training-2/10/15

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I am changing up my workout a bit to reach my goal of completing a muscle up (a pull up until I am fully arms extended ABOVE the pull up bar). 

I've been researching on how to prepare and the advice was to execute certain exercises to build up required strength. Though I can hammer out many push ups and slow pull ups (not kipping), I need to prepare for the mechanics of the muscle up. This includes traditional exercises featured on this blog, plus kipping, front dips, seated body lift, etc. So, we'll be seeing these a while until I master the muscle up.

I'm also doing 2 workouts per day as I run out of time in the morning. So mornings are run and afternoon strength.

Warm up:

Stretch

Rotate

25 jumping jacks

Main set:

Run 5 miles

Cool down:

walk .25 miles

Later in the day:

Do the following 3 times:

Desk side dips x 20

Modified single leg squats (sit on chair, extend 1 leg and stand with opposite leg, then lower self into sitting position) x 5 each leg Modified seated lift x sit on table or desk with legs fully extended to the front. Place both hands to the surface of table and push. Lift body off table in seated position keeping legs fully extended x2

Walk 2 miles

5 close hand pull ups with leg lifts  x 2

5 wide arm pull ups with leg lifts x 2

10 alternate grip pull ups with leg lifts

6 pull ups with Cannon Balls x 2