Run in Mud Obstacle Race Training-Weekend Edition Spartan Sprint Nashville

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Spartan Race Pics

Run in Mud Obstacle Race Training-Weekend Edition or What I did in the Spartan Sprint Nashville

Ok, for the record, this race occurred about 40 minutes north of Nashville in a hooah place called Ft. Campbell, KY. This event is being listed as my workout, keep posted for and official course review once the pics are posted. 

I raced the elite heat, so helping was not allowed. I only said that to show the technical level of the workout without pulling, pushing, lifting, or other teamwork helps.

Run 5.2 miles with 26 obstacles. Along the way, race, support, encourage follow Spartans and you claim your place in history. This is run intense and strength sapping. I used to think the obstacles were speed bumps, but so far they are definitely weeding out runners and favoring the trained runners.

So, join in on the Spartan Sprint, if you can't, substitute these exercises. There are some great ideas in my blog otherwies, do your best and get your workout on:

Mile 0-1

1. Climb over hay bale x 2

2. Climb over 6 foot wall

3. Something Secret-just do 10 burpees

Mile 1-2

4. A-Frame Cargo Net-Climb up, over and down 30 feet high cargo net obstacle 

5. Atlas Carry-Pick up 60 pound stone, carry to flag, do 5 burpees, then return stone to start-Very heavy, lift with legs and keep back straight.

6. Monkey Bars

7. Climb over three 4-5 foot walls

8. Bucket Brigade- Fill 5 gallon bucket with gravel and walk up and down a hill while carrying it in front of you (shoulder carry not allowed)-Very heavy, lift with legs and keep back straight.

Mile 2-3

9. Spartan Rig-Cross using hands only, monkey bar rings, 6 foot iron bar, 3 short lengths of rope-I fell off at the end as I reached for the bell-30 burpees 

10. Z-Walls-This is the traverse wall in a Z formation. Traverse only using the small handholds and footholds. Be careful going around corners. If you touch the top or the sides for support....30 burpees 

11. 8 Foot Wall-Climb over 8 foot wall. The trick is to get your 5'9" body high enough to reach the 8 foot top. I was able to on my second jump.

12. Camo net crawl-Crawl short distance under obstacle 

Mile 3-4 

13. Something Secret-just do 10 burpees 

14. Plate drag. Drag a heavy object uphill and through grass with a rope. Then pull back to original start point. This is another very physically taxing exercise designed to wear you down. Try to build momentum and keep it going.

15. Sand bag carry. Carry 25 pound sand bag down a steep hill, across a creek and back up the other side. Again, they wanna wear you down.

Mile 4-5

16. Rolling mud with dunk wall-This is similar to Warrior Dash Mud Mounds. Three rows of mud mounds with a deep water obstacle on the other side. Yep, wear you down.

17. Barbed wire crawl-Oh man, I though this would be a good break. But no, this is a loooong low crawl under barbed wire. I'm thinking football field length.

18. Rope Climb-Finally, something I excel at 
19. Spear throw-I did it without burpess. Be careful, it has a rope tied to it. A lot of people got hung up and did burpees. I passed about 20 folks at this point.

20. Run through 2 buildings with an M16. Pretty cool and those fake M16s are heavy 

21. Hercules Hoist. Man, this was awful. Pull weight up 35 feet using a rope hoist and lower slowly. If the bag drops or you come completely off the ground, 30 burpees. These bags are anywhere from 135 points upward. Did I tell you I weigh 140 pounds? I could barely stay on the ground.

22. Slip wall-Easy slanted wall with ropes to climb.

23. Fire jump

Finish line-celebrate your workout. You deserve it.

Here are some great US Army Hooah Exercises:

Do great pull ups:

Here is some great equipment to help with your training: