Run in Mud Obstacle Race Training-9/14/15

I'm working hard this week before resting a week. I have a race coming up on September 26 and going hard at it. Next week will be total rest, while this week will be lots of work at about 75% effort. I split today's workout into two parts.

Lunch
Run 3.65 miles
Walk .6 miles

After work, run a total of 2.26 miles with circuit training:
10 spiderman burpees
18 foot rope climb
balance beam x 2
5 pull ups with leg lifts
Run .75 miles
6 spiderman burpees
Monkey bars x 2
Run .35 miles

10 spiderman burpees
18 foot rope climb
balance beam x 2
5 pull ups with leg lifts
Run .35 miles
6 spiderman burpees
Monkey bars x 2
Run .75 miles

10 spiderman burpees
18 foot rope climb
balance beam x 2
5 pull ups with leg lifts
Cinder block sled pull