Run In Mud Obstacle Race Training-2/7/15

It's funny how a 1/4 mile track isn't always 1/4 miles. According to my Map My Run app, sometimes 3.3 laps is one mile. It all depends on which lane you run in and how far from the track the obstacle is.

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

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

Cool down a lap.

Entire workout is 2.3 miles