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