Run In Mud Obstacle Race Training-7/24/15

Track or fitness zone work out.

I'm preparing for the upcoming Warrior Dash world champion ship, Spartan Sprint, and Savage Race for my fall schedule. It's important to stay trained, but not overheat. Here's how I workout in the high heat.

Find a track or fitness area and incorporate the workouts into your run. I have a 1/4 mile track I use that is packed full of rope climbs, pull up bars, climbing, and balancing obstacles. It even has truck tires for flipping.

Since it's so hot and humid out, I ran the 3.1 miles around the track with a little modification to take advantage of the shade. I began running the laps to complete a mile, then switched to only running the shady part (about 3/4 of a lap) to complete the rest of the run. Just be sure to complete between 1 and three obstacles every 1/4 or 1/3 mile point. I use the Map My Run app to keep track.

Here is a list of the obstacles.
6 chin ups with leg lifts
tire obstacle x 2
Monkey bars x 2
Climb over 4 foot wall x 2
Monkey bars x 2
6 chin ups with leg lifts
3 x truck tire flips
Incline monkey bars x 2 
Parallel bar work out. Walk on hands for 1 step, dip and repeat until traverse parallel bar distance
Rope climb with 5 pull ups at top 
Balance obstacle x 2
Monkey bars x 2

6 Chin ups with leg lifts

Climbing obstacle x 2

I completed the above obstacles within the first mile doing three at a time.

For the remaining two miles, I ran only in the shade for 3/4 of a lap. I began by completing 5 burpees at the beginning of the shade, run to the end of the shade, perform 5 burpees and repeated until 2.1 miles were completed. That resulted in 40 burpees.

Rest

Walk for .3 miles

12 pull ups with leg lifts (2 sets of 6)