Run 5.1 miles with intermittent bursts of race paced speed. I sprinted between telephone poles. If possible find a hill. Since mud runs almost always have hills, look for long steep ones. I found a hill that had a 450 foot climber over 1.1 miles. Talk about steep, this hill is an endurance builder and compatible to the steepness of the Warrior Dash World Championship hill. I just want to be faster and beat my 43 minute time next year. I will still have the Spartan Sprint Nashville and the Battlefrog Atlanta and then my 2015 race year is done.
Walk 1 mile
5 sets of 6 pull ups with leg lifts
2 sets of:
1 dumbbell squat + 1 dumbbell curl + 1 dumbbell overhead press x 10
2 sets of 20 v-ups
Run 5.1 miles
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