Run in Mud Obstacle Race Training-3/30/15

Run a 5k.....hard!

Run in Mud Obstacle Race Training-3/31/15

Block Party!!!

It's been a while, but time for the block party. We run around our 1.0 mile block and perform obstacle training worthy of Warrior Dash, Spartan Race, Savage Race, Tough Mudder and all the rest (still mad at Battlefrog for cancelling Nashville. But I am grateful for the total refund :))


Run 3.1 miles. Each mile, do the following: I do the first two exercises before the run and the last three along the way.

10 burpees
5 pull ups with leg lifts
6 spiderman burpees
Monkey bars x 2
6 Spiderman burpees 

The run took approximately 22 minutes and the workout took almost eight minutes for a total of 30 minutes.

How To Climb a Rope

Run In Mud Obstacle Race Training-3/26/15

My goal is to run 20 miles this week. So far I have 16 miles in and should be done tomorrow. This is in addition to rope climbs and other obstacle training. I also do pull ups and monkey bars as I am still hopeful for the American Ninja Warrior casting call.

Spend some extra time stretching. Often overlooked but definitely worth the time.
Stretch
Run 4 miles at a moderate pace.
Stretch

Run in Mud Obstacle Race Training-3/25/15

This is a special workout as I prepare for the Savage Race. Not sure what to expect and I don't have real obstacles available. So, here's what I am doing to get ready for the April 18 event.

The goal is to perform 50 pull ups, 100 push ups, and 150 air squats. The burpees count as push ups and air squats. Here's how I did it:

Warm up:

Stretch
Rotate

Main set:

15 pull ups
10 alternate grip pull ups

Run 1 mile

10 burpees
24 push ups
40 air squats

Run 1 mile

10 burpees
23 push ups
40 air squats

Run 1 mile

10 burpees
23 push ups
40 air squats

Run .1 miles

5 pull ups, switch grip to face left along bar
5 pull ups, switch grip to face right along bar
5 pull ups
5 chin ups
Switch grip
5 pull ups

Savage training, huah!

 

This is my quad chart
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Run In Mud Obstacle Race Training-3/24/15

Run 5.2 miles at a moderate pace
Walk 2 miles

Climb rope x 2
10 pull ups

Run In Mud Obstacle Race Training-3/23/15

Now I am preparing for the Savage Race in Georgia on April 18th. I had the Battle Frog planned for Nashville in June, but that event got cancelled. Oh well, keep training of course.

Went for a late morning workout on the military base (Redstone Arsenal, AL) where I work. There is a fitness trail that is very flat and has a few obstacles on it. Lot's of fun and I hope you have the same opportunity near to where you live and work.

Warm up:
Stretch
Rotate

Main set:

Run four miles

Mile 1

Pull up bars, climbing ladders, and monkey bars

10 pull ups
10 pull ups
climb obstacle
monkey bars
climb obstacle
10 burpees

Run across the top and then jump over each step

Climb under and then over x 2

Mile 2
10 burpees
climb over and under obstacle x 2
short pull ups bars for muscle up practice x 3

Mile 3
10 burpees

Mile 4
10 burpees
10 pull ups
climb obstacle
monkey bars
climb obstacle
10 pull ups

Have fun

Run in Mud Advice

Take a lunch to work.

Pack a healthy sandwich, salad, or even left overs from the previous evening meal. Chance are that your home cooked meal may be properly balanced and healthier than anything on a restaurant's lunch time menu. I once had an 800 calorie salad, what's up with that?

Packing your lunch and opting for a 30 minute walk is a great idea. The 30 minute walk burns 200 calories. That could help keep you in shape. Instead of driving to eat, have it in your office. You won't have to make up for the lost time either. Eat, walk and get back to work without having to do overtime, and burn 200 calories.

Bottom line; bring your 400 calorie meal, burn 200 calories walking, and go home on time (maybe to work out). or...
Go out to eat, spend 10 bucks, consume 800 calories, work extra time to make up for your drive, and get home late.

So, which makes more sense?

Run in Mud Obstacle Race Training-3/19/15

The weather fooled me this morning. I thought that there would be a small chance of rain. It held off until about 10 minutes into my run. 

Keep running through the unexpected...

Stretch
Rotate
Run a 5k at a moderate pace.
Climb a rope and do 5 pull ups at the top x 2

Lots of great military workouts in the Army Physical Readiness Book

Run in Mud Obstacle Race Training-3/18/15

Great day for a run. Run 4 miles at a moderate pace.

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Run In Mud Obstacle Race Training-3/1715

Warm up:
Stretch
Rotate

Main Set:
Run 5 miles
Along the way, try to find 20 obstacles. Here are some of what I did:
Run a length of curb x 3
high crawl 20 feet x 4
climb over utility boxes x 4
leap over recycle bins x 4
5 box jumps on landscaping walls x 2
6 pull ups with leg lifts (swing sets) x 2
Playground monkey bars x 4
Rope climb (my back yard)

Run In Mud Obstacle Race Training-3/16/15

Warmer day to run. 43 degrees at 5 am is awesome.

Warm up:
stretch
rotate
25 jumping jacks

Main set:
Run a 10k at a moderate pace. Every mile:
10 burpees
run a short distance on a curb or line for balance

Later in the day:
10 pullups with leg lifts x 3
Walk 2 miles

Cool down:
Stretch

Army's 8 Count Push-up is almost a burpee

Battlefrog, Savage Race, Spartan Race, Tough Mudder all have military style obstacles. Get fit with Army Physical Readiness:

Run in Mud Obstacle Race Training-3/14/15

Happy Pi day.

Just finished the Lead Me to the Cross 5k at my church. I came in 8th overall and first in my age group with a PR of 20:34. Feel great about that. Now back to regular obstacle race training...

Run in Mud Obstacle Race Training-3/10/15

Run a 5k at a moderate pace
3 sets of monkey bars
15 pull ups

Run in Mud Obstacle Race Training-3/12/15

48 hours until the Lead Me to the Cross 5k. Good chance to win in my age group. Here's a light workout.

Slow 5k Run
2 mile walk at 19 minutes per mile.

Run in Mud Obstacle Race Training-3/11/15

Easing up on training for the Lead Me to the Cross 5k at my church. I'm winding down for peak performance.

5k at an easy pace
4 sets of monkey bars
15 pull ups

Run in Mud Obstacle Race Training-3/9/15

I'm getting ready for a 5k race, so I'm cutting back on the miles until Saturday. After that, I'll be putting on some distance.

Run 3.1 miles at moderate to easy pace
Do the following 3 times:
Desk side dips
L shaped body lifts (sit with legs in front, push down with fingertips and lift body of floor)
5 single leg air squats
5 pull ups with leg lifts
20 v ups
20 bent leg v ups

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Run in Mud Obstacle Race Training-3/6/15

Still icy, so no running yet. I am still getting ready for American Ninja Warrior. Here's a good workout in spite of no run...

50 pull ups with leg lifts. Do these in any style. I did:
10 pull ups 
10 alternate grip pull ups
10 chin ups
7 pull ups from straps x 3

6 single leg air squats each leg x 3

Rope climb

20 push ups x 3

L sit lift. Hold for 10 seconds. Repeat  4 x. (Sit on floor with legs extended in front. Put hands on floor at side. Lift body.)

Walk 3.2 miles

Run in Mud Obstacle Race Training-3/5/15

Too icy and cold to run, but not to train and have fun.

I walked two miles including lots of uphill hikes. Had to to do some sledding.

Run in Mud Obstacle Race Training-3/4/15

I have to beat the cold weather. We just got over some light snow and I added sledding to the workout. Now, it's 75 degrees earlier today, but soon to turn brutal cold with ice and sleet. 

I decided to go for a ninja warrior workout and hit the track with obstacles on it. This time I changed into shorts and a t-shirt (that's right, hot out side) and ran 1 mile to the track.

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, ninja warrior strength, and balance fluency. 

Warm up:
Stretch
Rotate

Main set:

Run 1 mile

3 x Pull ups on short bar (bar is chest high and I did modified muscle ups to extend my body over the bar)
6 pull ups with leg lifts

Monkey bars

incline monkey bars

1 lap
3 x Pull ups on short bar 
Tire obstacle (run through tires)
4 foot wall

1 lap
3 x Pull ups on short bar 

Balance obstacle

Ring monkey bars x 2
4 foot wall

1 lap

3 x Pull ups on short bar 
6 pull ups
Tire flip x 3




1 lap
3 x Pull ups on short bar 
incline monkey bar rings x 2

Climbing Obstacle

Parallel bars (walk with hands, dip, walk with hands, dip until traverse the length of parallel bars)

1 lap

3 x Pull ups on short bar 
Rope (pole) climb (12 ft)
Balance obstacle
Monkey bars x 2

1 lap

Rope or pole climb

3 x Pull ups on short bar 
6 pull ups with leg lifts
Climb obstacle
Repeat track circuit until two rotations. Complete run until complete total of 5 miles 

 

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

Run 5 miles

Run in Mud Obstacle Race Training-3/2/15

Run 5 miles for personal record.

Pull up / Chin up sets
ups to muscle failure
Rest 10 seconds
Alternate grip pull ups to muscle failure
Rest 10 seconds
Chin ups to muscle failure

Push up sets:
Close hand push ups to muscle failure
Rest 10 seconds
Push ups to muscle failure
Rest 10 seconds
Wide arm push ups to muscle failure

Push up Army Style

More Army exercises here: