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: