Run in Mud Obstacle Race Training-2/12/15

Warm up:

Stretch

Rotate

25 jumping jacks

Main Set:

Run 4 miles

Walk 1.5 miles on route with work stations or obstacles

I did mine on the quarter mile track with 13 obstacles. I performed 3 obstacles.

1^st lap

6 pull ups with leg lifts

2 muscle ups on a really low bar (chest high)

Climb over obstacle

2^nd lap

2 muscle ups on a really low bar (chest high)

6 pull ups with leg lifts

Monkey bars x 2

3^rd lap

2 muscle ups on a really low bar (chest high)

Balance obstacle x 2

Pole climb

4^th lap

2 muscle ups on a really low bar (chest high)

Parallel bars-dip, two steps and repeat until down the full length

Ascending rings (monkey bars that ascend 45 degrees) x 2

5^th lap

2 muscle ups on a really low bar (chest high)

6 pull ups with leg lifts

Done, I walked the outside of the track so each lap was more than ¼ mile.

10 pull ups

10 pull ups