Run in Mud Obstacle Race Training-9/1/15

Just registered for the Spartan Sprint Nashville Elite Heat. Seriously contemplating a follow on in November of the BattleFrog Master's heat as well. Both require more miles and endurance than the Warrior Dash and different preparation. I'm increasing miles and obstacles during my training to meet the challenge and finish well. The following is from the Block Party workout. A 1.1 mile loop with steep hills.

Run 4.1 miles with 20 obstacles

Run .75 miles

Obstacle 1: Monkey bars x 2

Obstacle 2: 10 Spiderman burpees

Run .25 miles

Obstacle 3: 5 burpees

Obstacle 4: 18 foot rope climb

Obstacle 5: 5 pull ups with leg lifts from 6 x 6 bar

Run .25 miles

Obstacle 6: Monkey bars x 2

Obstacle 7: 10 Spiderman burpees

Run .75 miles

Obstacle 8: 5 burpees

Obstacle 9: 18 foot rope climb

Obstacle 10: 5 pull ups with leg lifts from 6 x 6 bar

Run .75 miles

Obstacle 11: Monkey bars x 2

Obstacle 12: 10 Spiderman burpees

Run .25 miles

Obstacle 13: 5 burpees

Obstacle 14: Cinder block pull (three cinder blocks tied to thin rope. Bring toward you with hand over hand for 25 feet) Obstacle 15: Climb rope up 6 foot wall (keep body in l-shape position on the way up and down the wall)

Run .25 miles

Obstacle 16: Monkey bars x 2

Obstacle 17: 10 Spiderman burpees

Run .25 miles

Obstacle 18: 5 burpees

Obstacle 19: Balance on curb for 25 feet x 2 Obstacle 20: Spear throw practice using small target