Run in Mud Obstacle Race Training-12/30/15

Walk .8 miles
AMAP (As many as possible) sets of pull ups until 225
Walk .8 miles with approximately 30 pound back pack

Run in Mud Obstacle Race Training-12/29/15

225 pull ups
200 push ups
300 squats
Fill 5 gallon bucket with gravel and carry for 100 yards

Run in Mud Obstacle Race Training-12/23/15

Today is rainy with potential severe weather. To deal with the forecast, I decided to run on a treadmill, something I haven't done in a while. I usually reserve the treadmill for really cold or really wet days. Other than that, I'd prefer to be outside. In fact, most of my workouts take place outside and I do not do much traditional weight training. Anyway, after about 10 minutes on the treadmill, I gave it up, opting instead for the rain. I hit the trail and was happy to see I was not alone. I counted at least 11 other runners braving the weather. I also saw a loose cow and wondered whether or not he would chase me. The hazards, fun and challenges of obstacle race training.

Sets of pull ups until you reach your goal. I made my daily goal of 225 as below:

Standard pull up equipment

20 alternate grip pull ups

10 pull ups

10 chin ups

Pole, swing set, or other nonstandard pull up platform.

20 alternate grip pull ups

10 pull ups

10 chin ups

Run 6 miles

15 alternate grip pull ups

10 pull ups

10 chin ups

5 chin ups

Run in Mud Obstacle Race Training-12/21/15

225 pull ups using various surfaces and grips.

Run in Mud Obstacle Race Training-Weekend Wrap Up

Saturday

150 pull ups

Backyard ninja obstacle course x 2

Sunday

150 pull ups

1 mile hike with 2 x 50 pound sand bags.

I have 25 pound sand bags inside of sport backs and backpacks. You can buy a 50 pound bag of sand for under $6.00 and an athletic bag with lots of handles and straps for around $25.00. Maybe even less.

This bag has handles on the top and the sides. Throw it on your shoulders like a wreck bag or carry it like a sand bag.




Or go big guns and get a wreck bag:

Run in Mud Obstacle Race Training-12/22/15

Today will be a challenging workout. I am continuing to workout as I can throughout the day. True, I am not getting the benefit of working out for a couple of hours straight. However, I am getting the solid hour of workout, plus so much more as I extend the opportunities throughout the day. My goal is to be in shape for the lifting and rig type obstacles that have permeated through the mud runs. Specifically, I am getting ready for anything that Savage Race, Spartan Sprint, and Battle Frog can throw at me. As a result, I will be in shape for the Warrior Dash and other obstacles that don't rely on carrying or hanging obstacles.

I will be able to tell whether or not I am stronger as I get better at carrying 5 gallon buckets of gravel, heavy stones, sand bags, and water jugs. Additionally, I can tell I'm winning when I DO NOT FALL OFF the rigs. So far, that hasn't happened yet.

Today's workout will feature a modified Murph. A traditional Murph consists of a 1 mile run, 100 pull ups, 200 push ups, 300 squats, and a 1 mile run for time. This modified Murph includes 225 pull ups, a 5.5 mile run and converting at least 100 burpees into 100 push ups and 100 air squats followed by 100 additional push ups and 200 additional air squats.

My strategy of including sprint intervals has made my training runs faster. Hopefully that will improve my 2016 times. Each race is different, so there is not any real way to tell whether or not I'm running faster. The intervals are definitely working. I am reviewing my Map My Run running results and seeing that my five mile training runs are now consistently seven minutes faster than they were three months ago. So, here's to your training. Cheers!

Walk hand over hand or do pullups on the horizontal bars or the pull ups bar set up.

Morning: 8-11 am (120 pull ups, 20 Romanian dead lifts, 100 burpees (1 burpee = 1 push up and 1 squat))

20 pull ups

10 alternate grip pull ups

10 Romanian dead lifts

10 chin ups

10 Romanian dead lifts

20 alternate grip pull ups on weight rack

10 pull ups on weight rack

10 chin ups on weight rack

4 sets of 10 burpees (40 burpees)

20 chin ups

10 alternate grip pull ups

10 pull ups

2 sets of 10 burpees

1 set of 20 burpees

1 set of 10 burpees

1 set of 10 burpees

Lunch (5 mile run)

Run 5 miles with sprints

1st mile-warm up (I did 7.5 miles per hour) 2nd mile-.33 mile sprint / rest intervals (I did 8.2 mles per hour) 3rd mile-.25 mile sprint /rest intervals (I did 7.2 miles per hour) 4th mile-.1 mile rest / sprint intervals (I did 8.1 miles per  hour) 5th mile-run entire mile 15 to 30 seconds faster than warm up mile (I did 8 miles per hour) Last .5 mile-cool down

Afternoon (105 pull ups, 100 push ups, 200 squats)

20 monkey bar pull ups cross bar, pull up, etc.

10 pull ups

10 chin ups ups

30 push ups

60 squats

20 push ups

40 squats

25 push ups

50 squats

10 pull ups x 6

5 pull ups

Rings make great pull up surfaces.
 




 So do these ropes. They are more geared toward ninja warrior type of rigs and will help you get ready. Not a bad price either. 



I hung the ropes and rings from my swing set and made a ninja rig. It's my training ground for Battle Frog and Spartan races.

 Or go traditional:

 

Run in Mud Obstacle Race Training-12/18/15

Sometimes doing pull ups gets boring. That's why there are alternate grips and pull up surfaces. You can do pull ups with a vertical rope, while pole or rope climbing, off rock climbing surfaces, swingset, tree branches, monkey bars and more. Pick something different to break up the routine.

40 pull ups
Run 3 miles
30 pull ups
Run 1.3 miles
50 pull ups
Rest
Complete pull ups until goal (mine is 225)

Run in Mud Obstacle Race Training-12/17/15

Morning
90 pull ups

Lunch
Run 4.5 miles
10 burpees per mile for a total of 50

Afternoon and evening
complete pull ups until 225

Run in Mud Obstacle Race Training-12/16/15

Run 5.5 miles. Make sure it has lots of hills. 

Combination of pull ups, chin ups and alternate grip pull ups until 225.

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

Still working on the pull up challenge with 200 per day. I am at 7,000 and hope to have 10,000 by the end of December. I was planning on retiring my pull ups, but might maintain a core set of reps as these obstacle races are getting tougher. I understand the rig at the latest BattleFrog event in Florida was 80 feet long. Wow, I couldn't even pass the 20-30 foot version. Oh well, onward and upward, Hooah!

Morning:

90 pull ups, chin ups and alternate grip pull ups in sets of 15, 10, and 5

Lunch:

Run 5.1 miles on fitness trail. Along the way:

50 pull ups (6, 6, 4, 4, 5, 5,  6, 4, 4, 6)

2 x monkey bars

2 x pole climb

2 x 6 chest to bar above bar pull ups

4 x 4 foot wall climb

Evening

10 pull ups x 6

5 pull ups x 4

Run in Mud Obstacle Race Training-12/14/15

Morning:
90 pull ups

Lunch:
Run 5.5 miles
Mile 1 moderate
10 burpees
Sprint .33 miles
6 burpees
Jog .33 miles
6 burpees
Sprint .33 miles
6 burpees
Jog .25 miles
6 burpees
Sprint .25 miles
6 burpees
Jog .25 miles
6 burpees
Sprint .25 miles
6 burpees
Jog .1 miles
Sprint .1 miles
6 burpees
Jog .1 miles
Sprint .1 miles
6 burpees
Jog .1 miles
Sprint .1 miles
6 burpees
Jog .1 miles
Sprint .1 miles
6 burpees
Jog .1 miles
Sprint .1 miles
6 burpees
Run 1.5 miles (pace between jog and sprint

Afternoon:
60 pull ups
10 Romanian Deadlifts x 2

Evening:
50 pull ups

Run In Mud Obstacle Race Training-12/10/15

Morning 
120 pull ups, chin ups, alternate grip pull ups

Afternoon
Run 5.3 miles and incorporate obstacles

• Run 3.5 miles
• If available, visit fitness trail or track. We have a fitness track.
• Sprint 1/8 mile
• Jog 1/8 mile and perform obstacles

• climbing obstacle
• 6 chest to arm extension above bar pull ups
• 6 pull ups with leg lifts
• tire obstacle
• monkey bar rings x 2
• 4 foot wall x 2
• monkey bar rings x 2
• 6 pull ups with leg lifts
• 3 truck tire flips
• Sprint 1/8 mile
• Jog 1/8 mile and perform obstacles
• 45 degree ring monkey bars
• parallel bar walk with dips
• rope climb with 5 pull ups at the top
• balance beam 
• monkey bars x 2

• 8 pull ups with leg lifts
• Complete 5.3 mile run

Evening

• Complete pull ups until 200 
• 100 push ups

Run in Mud Obstacle Race Training-12/9/15

In time for Christmas
http://www.cafepress.com/+this_is_my_quad_chart_picture_ornament,1158408482

I am in the home stretch of a pull up challenge. My daily core workout is 200 pull ups plus a 5.2 mile run. On alternate days, I add push ups and other workouts to the core group.

200 pull ups to be accomplished throughout the day

Run 5.2 miles hard and include lots of hills

Walk .5 miles

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

Morning:

90 pull ups (sets of as many as you can do)

Lunch:

Run 5.3 miles easy (long easy run)

40 pull ups along the way (sets of as many as you can do). I did my run on a fitness trail and playground.

Walk .4 miles

Afternoon:

50 pull ups (sets of as many as you can do)

Evening:

20 pull ups (2 sets of 10)

110 air squats

Try pull ups using these guys:

Run In Mud Obstacle Race Training-12/7/15

All day work out. I did sets of pull ups and push ups to make my goal, so they were not done in one set.

Morning set:
90 pull ups
10 Romanian Dead Lifts

Lunch:
Run 5.1 miles
Run 1 mile easy
Run .33 miles hard
Run .33 miles easy
Run .33 miles hard
Run .25 miles easy
Run .25 miles hard
Run .25 miles easy
Run .25 miles hard
Run .1 miles easy
Run .1 miles hard
Run .1 miles easy
Run .1 miles hard
Run .1 miles easy
Run .1 miles hard
Run .1 miles easy
Run .1 miles hard
Run .1 miles easy
Run .1 miles hard
Run .1 miles easy
Run .1 miles hard
Finish .2 miles easy

Afternoon:
30 pull ups
Walk .66 miles with sand bag (use varying grips and carries)
70 pull ups
75 push ups

Run in Mud Obstacle Race Training-12/3/15

Morning:
120 pull ups

Afternoon:
Run 5.1 miles. Find a hilly course if possible

Evening:
80 pull ups

Run In Mud Obstacle Race Training-12/2/15

Morning:
100 pull ups
2 sets of 10 Romanian Dead lifts
Lunch:
Run 5.1 miles with sprints
Run 1 mile easy

1/3 mile sprint
1/3 mile easy pace
1/3 mile sprint

1/4 mile easy
1/4 mile sprint
1/4 mile easy
1/4 mile sprint

1/4 mile easy
.10 mile easy
.10 mile sprint
.10 mile sprint
.10 mile easy
.10 mile sprint
.10 mile sprint
.10 mile easy
.10 mile sprint

Evening:
100 pull ups
100 push ups
Farmer sand bag carries for .10 miles (One 25# sandbag in each hand)

Run in Mud Obstacle Race Training-12/1/15

Morning:

120 pull ups

Lunch:

5.1 mile run
30 pull ups

Dinner:
50 pull ups