Run in Mud Obstacle Race Training-8/12/15

Block Party!!!

This is a way to run hard, train on obstacles, go hard, but stay close to home. No need to carry water and a bathroom is always within 1/2 mile.

My block is 1.01 miles around and along the way I have a few playgrounds that provide great obstacle training. Here we go:

Warm up:
Stretch muscles and rotate joints for 6 minutes
25 jumping jacks

Main set:
Run 4.1 miles in 1 mile increments while incorporate the following:

Cannon Balls for pull ups

First mile:
Rope climb
6 pull ups with leg lifts using Cannon Balls
Wall climb with rope
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2
run .3 miles

2nd mile
Rope climb
6 pull ups with leg lifts using Cannon Balls
Wall climb with rope
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2

Wall climb

run .3 miles

3rd mile
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2
run .3 miles

4th mile
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2
run .3 miles

Cool down:
Walk .5 miles

These are great for your grip: