Run in Mud Obstacle Race Training-12/22/16

 I am returning to the gym after  a three week break. I haven't had a run since my Spartan Sprint on Dec 4th, but should pick up next week. I am continuing to watch my diet and get plenty of sleep, but continuing a recovery effort to prepare for the 2017 training season.

Run 400 meters

Stretch

Rotate

10 push ups

Single leg squats with weight

Do the following 5 times:

8 Dead lifts

40m walking lunges

8 push ups

18 jumping air squats (like a 1/2 burpee. Squat, then jump up.)

Run in Mud Obstacle Race Training 12/21/16

Go to indoor trampoline, ninja center or similar location and play. Incorporate monkey bars, cargo nets, poles, ropes, whatever...

Run in Mud Obstacle Race Training 12/20/16

 Row for 15 calories

10 wall ball shots

10 medicine ball cleans

10 medicine ball sit ups

10 overhead presses

100 jumpropes

7 x 1 squat cleans

7 x 3 hand stand push ups

Do the following as many times as possible in 12 minutes:

10 burpees

25 jum ropes

Monkey bar practice

My Son's First Obstacle Race Spartan Sprint Atlant

I've enjoyed all of my mud run races in the elite heats except the ones where I lost my band. But even so, there is something invigorating to running hard and attempting new obstacles. I've really enjoyed the times I got to the podium or the others where I've met personal goals. However, the most enjoyable to date is the Spartan Sprint open heat that I've recently ran with my son.

Patrick has attended many races with me and has always been satisfied as a spectator. However something has changed. He turned 14, and the past year he has gotten bigger and stronger than he used to be. He has really admired the OCR community and culture and this admiration culminated in the 2016 OCR World Championships. My wife suggested I bring him to Canada so that I will have someone to cheer for me, and that was a great suggestion. Together we attended dinners, met racers, and discussed race strategy; he provided more value and participated outside of the spectator role. Together we watched several heats of the short race where he asked lots of questions and observed sprinters struggle and succeed at the obstacles.

I think he really enjoyed the camaraderie and socializing that the athletes displayed. We met racers at dinner, bumped into familiar faces in new places, and met new people from different continents. Suddenly he was hooked. A few hours after my OCR WC 15k heat started, I saw my son waved as I approached the suspended climbing wall. He waved and snapped pics as I moved through the last few obstacles.

Later, we ate and attended the award ceremony.

"Dad, I want to do one soon," he said later.

Before he could change his mind, I signed us up for the Atlanta Spartan Sprint. It was just two months away with some time to train and condition before he could change his young mind.

At this point, I would like to thank my Georgia, Alabama, Tennessee, and Florida obstacle racers for taking the time to invest in my son. Many of you displayed good sportsmanship and went out of your way to introduce yourselves, share your experiences, and encourage him to participate. I think he recognized that he wanted to be part of it all.

In the months prior to the race, we got up at 4:45 am to train, reviewed obstacles, talked about penalty burpees, and what to expect during a Spartan Sprint.

Talking is one thing, action is another.

The Spartan Sprint proved to be 4.8 miles of cold rain day, mixed with deep muck and freezing water; what an introduction to the sport for a first timer. We were dressed appropriately, but probably would have benefited from a wet-suit. We did wear SCUBA gloves and those were awesome.

The cold and wet proved an additional obstacle as we did 3 rounds of penalty burpees. Together we missed the spear throw and the rig and I did burpees when he failed the monkey bars. I admire the fact that he counted all of his burpees and did not even entertain the thought of skipping.

I had worried about the bucket brigade. We had practiced and never really went that far. On race day, quit didn’t even enter his mind. I was happy as I watched fellow racers encourage and offer to help. I also appreciate the Spartan who talked to him and encouraged him on the cargo net going up the side of the cliff. That was awesome.

Though I think I can speak for him that we were pretty much miserable in the cold and mud. We were so glad it was over. However he learned how to climb over a wall, pick up a heavy slippery Atlas stone, and he could do so in whatever the elements throw at him. He learned that the bucket brigade was something he could tough out, and carrying 50-75 pounds of sandbag through a creek would not kill him. He learned that even though he was miserable, he still had enough in him to realize everyone else was in the same boat and he was not alone. We finished well and Patrick earned 4th place in his age group for the open heat.

In the end, I learned the most. I saw something new in my son; a sense of pride and accomplishment. I hope to see much more in the future.

Run in Mud Obstacle Race Training-Day After Thanksgiving

Had to run hard today to get my minimum mileage in. Holiday weeks are very tough and Thanksgiving seemed even tougher. I ended up running 10 obstacle filled miles in preparation for the Spartan Super next week in Atl. Here's how it went down:

Warm up:
Stretch and Rotate

Main set:
Cross horizontal pipe monkey bar style
Monkey bars
Vertical poles (cross from one to another similar to Samurai obstacle at OCR World Championships
Cross obstacle with cannon ball style hand grips
Cross obstacle with nun chuck style hand grips
Traverse climbing wall
Sled pull

Run 10 miles
For 1.5 miles perform 5 burpees
Carry fire wood log for .2 miles

Cannon Ball Grips

Sled pull

Run in Mud Obstacle Race Training-11/24/16

Run 2.5 miles

Run in Mud Obstacle Race Training-11/22/16

Here is the training we did this morning in the gym. It reminded me of some of the tough challenges we face in Spartan races.

Warm up:

Run 1/4 mile

Rotate joints and stretch muscles

Main Set:

As many rounds as possible in 5 minutes of the following. Start the clock then climb the rope three times. Once finished, continue with and repeat the dumbbell and snatches until time runs out:

3 rope climbs

16 dumbbell snatches (eight each arm). I used 20#

10 burpees

Rest for 2 minutes

Repeat the entire exercise for the next 5 minutes.

Almost a burpee. See more in the Army's APRT Manual

Next:

Do the following as many times as possible in 4 minutes:

16 box steps

40 jump ropes

After work:

10k run.

Run In Mud OCR-11/21/16

So what motivates you ramp up your training.

I've focused on someone to beat during my obstacle runs. I see him at every event and he usually passes me toward the end of the run. I start off ahead, but then he catches up. As I run out of steam, he gains it. I've got two weeks to train up and beat my nemesis; Spartan Super, ATL, here I come.

So, that's my testimony and motivation. I guess we all need something to inspire performance when we are weary and have nothing left to give. Goals help pull us through. In reality, I want nothing but the best for my opponent. In fact, he probably is not even aware of our rivalry, lol.

 Run a 10k with a tough 5 miles.

Mile 1

 warm up pace

Mile 2 

sprint every other 1/4 mile

Mile 3

add the following obstacles with no sprints

5 above the bar chin up dips

2 x 3.5 foot wall climbs

4 pull ups

pole climb

6 foot wall climb

Monkey bars

Mile 4

5 burpees every quarter mile plus obstacles and exercises from mile 3

Mile 5

10 burpees 

sprint every 1/4 mile

Mile 6

sprint every 1/4 mile 

Mile .2

jog 

Playground equipment that provided most of the exercises

Run in Mud ORT-11/17/16

I was supposed to go to the gym today and do some crossfit class. I heard we were going to do something called the Fran; lots of thrusters and pull ups. I was on the way when I realized that I had forgotten to bring my change of clothes for work, so I turned around and headed back home.

I workout with my son a few days a week. As I've written before, I usually do a workout with him and then continue after he is done. When it is gym day for me, he usually does his own workout. 

This turned out to be a good thing because I feel my body could use a break. I've already got in 20 miles of running, many burpees, pull ups, and squats; my body hurts a bit. My son had a light workout planned and I got home in time to join him. This workout allowed me to kind of do an active recovery. Hopefully I can hit it hard again tomorrow.

Here's what we did:

Run an easy mile

10 air squats

10 burpees

20 push ups

20 sit ups

30 second planking

30 second planking on each side

30 second planking

Run 1 mile with sprint intervals

- See more at: http://www.obstaclemaniac.com/jwbenne/activity/7faa6193-4f87-255a-41ec-a2cb71ad56be#sthash.qSVQBBcl.dpuf

Run in Mud ORT-11/16/16

Run 8 miles

Run in Mud ORT-11/14/16

Not sure whether or not this is a workout for beginners, but this is what my son and I did this morning. He is 14 and has never really has had organized exercise except in school and therefore has not running base. However, he decided he wanted to run a Spartan Sprint with me. We didn't have much preparation time, but I figured I'd better get one in for him before winter because I figured he might lose interest before a spring event.

For the past few weeks we've been trying to build his running endurance from a mile to get him as prepared as possible for the Dec 4th Atlanta Spartan Sprint. I expect he'll have to walk a bit. Some areas we are focusing on are burpees (he'll do a lot of those because there is no practicing or re-doing obstacles), running, and getting strong enough for bucket brigade.

Here's what we did this morning:

Warm up: 

Dynamic stretching and rotations

10 push ups

10 air squats

Main set: 

1 mile run with 5 burpees every 1/4 mile

 Do the following 3 x:

Sitting to standing rope climb (From a seated position, use a rope to pull yourself to a standing position)

5 air squats

Do the following 3x:

Carry heavy object to end of driveway and back (about 15 yards each way) (for heavy objects we carried a 5 gallon bucket filled with gravel and then 2 x 5 gallon water cans filled with water)

40 seconds of planking

Run 1 mile

   

After the above workout my son broke off and got ready for school. I continued my workout 

Run 3.5 miles with hills

 For first mile, 5 burpees ever 1/4 mile

Carry a heavy object for .2 miles (break up distance as necessary. I carried a section of log for .1 mile, rand a few miles and carried it for .1 miles)

- See more at: http://www.obstaclemaniac.com/jwbenne/activity/e3ea503c-88df-c807-3516-34f6620da3f4#sthash.JL4x7qY6.dpuf

Run in Mud Obstacle Race Training 11/15/16

Stretch muscles and rotate joints

Rope climb x 5

Do the following 4 x:

8 split leg jerks or 8 overhead presses with barbell

8 toes to bar or knees to chest

8 bootleg burpees (burpee, run 10 feet, burpee)

Run 4.5 miles

I remember how the cold feels now. We've had such a long run of dry weather and warm temperatures here in the south east. In fact, it hasn't rained in 58 days. 2016 races in south have featured hard packed and dusty trails.

The previous years always guaranteed slippery and muddy trails for training and OCR events. In fact, most obstacles were more difficult than intended because of extra mud and heavier rain drenched sand bags.

Now the cold is returning and hopefully some rain. I've gotten used to warm and dry, but this week' lower temperatures are bringing some reminders. Some things I remember; burning lungs, stinging hands, slower times, and shorter run distance.

- See more at: http://www.obstaclemaniac.com/jwbenne/activity/aa9624c8-5a62-22ff-8247-6550f906a131#sthash.NfQu7stq.dpuf

Run in Mud Obstacle Race Training-11/12/16

Run 7 miles

Run in Mud Obstacle Race Training-11/12/16

Run 7 miles

Endurance vs Strength-11/10/16

The instructor and some students who help me better understand my Crossfit experience patiently explained, "your endurance training is counter-intuitive to strength building". I don't quite understand what the words mean, so I asked for explanation and they went in to technique and food and other factors. I still didn't understand, so I will have to trust what they are saying until I understand how to exercise.

I train for OCR events mostly with running and obstacle type exercises with equipment I have available around the yard and on my running routes. I attend cross fit two days a week  in hopes of building my strength for the sand bag and atlas stone carries, Hercules hoists, and other heavy lift events.

 Reality is that I use the lightest weights in the entire gym. I am being crushed under empty weightless barbells  while others are crushing 150lbs or more.

The earlier advice of my strength vs. endurance training starts is beginning to make sense and I am feeling more confident in my abilities. While they are training and nourishing for cross fit five days a week, I am running 25-30 miles a week on top of two days in the gym.

The good thing is that those in the class understand where I am and the reason I train; and they cheer me on and ask about my races. They keep an eye on me to let me know when and how to scale my weight, and they let me know that it's ok to use less weight and focus on technique.

 Here's what we did today after warming up.

 As many rounds and possible of the following in 20 minutes:

9 thrusters

9 pull ups

20 feet overhead dumbbell lunges each leg (one dumbbell)

10 shuttle burpees (burpee, side shuffle 20 feet, burpee, side shuffle 20 feet)  

Rest 1 minute.

- See more at: http://www.obstaclemaniac.com/jwbenne/activity/d72cb1d9-60b6-d616-6fb8-caea3f65d5d4#sthash.ZsUqMIsm.dpuf

In the long run running mud obstacle race training 11/9/16

I'm trying to build my endurance up so that I can do a Spartan Super, Bone Frog, OCR World Championship or other similar 15k distance run with no problems. Usually I cramp up or run out of steam on these events and don't finish as strong as I had hoped to. I'm still trying to wrap up to 30 to 35 miles per week but make it closer to 28 or 29 miles per week. So today I am extending my long run from 9 miles to 10 miles; I'll try to do that once per week.

Run 10 miles.

Running and Rowing for Meeters-11/8/16

This is one of the best exercises ever. Thanks to my gym, I get to focus on running today. For 20 minutes ride a bike, row, or run for maximum meters. Try to at least 1000m with a row machine and the rest bike or run.

Here's what I did:

Row 600m
Run 3200m
Row 500m

Stop at the end of 20 minutes and see how you do. I ended up running an additional three miles for a total of 5 miles running.

So, I found this log-Run in Mud ORT-11/7/16

Today's training focuses on hills and sprints with a little strength training along the way. The goal is to get an intense 5 mile run and push up hill as hard as possible.

10 push ups

10 air squats

Stretch and rotate muscles

Run 1 mile easy to warm up.

.1 mile bucket carry in a bear hug. (5 gallon bucket from Lowes with a bag of gravel inside. Or 5 gallon water can filled with water.

Walking lunges for 20 feet

From a seated position, use rope to pull yourself up to a standing position x 3

5 hanging knees to chest or toes to bar x 2

From a seated position, use rope to pull yourself up to a standing position x 3

Sled pull x 2 (Using thin rope pull two cinder blocks for 40-50 feet and carry blocks back to start position)

5 hanging shoulder shrugs x 2 (hang from bar or other handholds and pull body up while shrugging shoulders)

Run 1 mile-alternate jogging and faster running between mailboxes

Run 3 miles on hilly terrain. Alternate jogging and sprinting every 1/4 miles. I found a log and carried it .2 miles along the way.

- See more at: http://www.obstaclemaniac.com/jwbenne/activity/4744a69b-2dcb-60eb-ecff-c519a985e96e#sthash.PBz4jEzZ.dpuf

Run in Mud ORT-11/2/16

Run 9 miles

Run in Mud ORT-11/1/16

They just released the next location for 2017 OCR World Championships. It looks like the venue is once again in Blue Mountain, CA. It is a beautiful venue and looking forward to it. My son attended the 2016 OCRWC as a spectator and he became an instant fan. I thought my season was over, but...

My son wants to do an OCR event and now we are signed up to run.  Currently I am training for the ATL Super in December where I'll run the competitive heat. Then the next day I'll run the open heat with my son to show him the ropes (there's the rope to climb and that rope is used to hoist a sand bag that weighs as much as you).

Here's today's training:

Run 1/4 mile

Row 1000 meters or run 3/4 miles

Stretch and rotate muscles and joints

Bear crawl 10 feet

Walking lunges 10 feet

Do the following 5x:

6 air squats

5 pull ups

Do the following 5x:

12 kettlebell swings

Jump rope 60 jumps

Run 4.5 miles

Run in Mud ORT-10/29/16

Run 3 miles on hilly course

Sprint every other mailbox for two miles Run 3 miles easy 

Run in Mud ORT-10/28/16

Walk brisk 4 miles

Do the following 5 x

20 push ups

20 air squats

5 pull ups

Run in Mud ORT-10/31/16

Warm up:

Stretch and rotate

15 feet high knees

15 feet butt kickers

10 air squats

10 push ups

Main set:

Run easy 2 miles with 5 burpees every 1/4 mile Run 1/4 mile sprints and 1/4 mile jogs up and down hills over 3 miles

5 x 10 air squats

5 x 10 push ups

Run in Mud ORT-10/27/16

Jog 400m

Stretch and rotate muscles

10 Hanging knees to chest

10 Overhead presses

Do the following 5x (rest 2 minutes between each set):

6 overhead presses

2 rope climbs

Sled push or pull for 20 feet (as many times as possible) the intent is to simulate the Spartan sled pull. Push a weighted object or tie a rope to cinder blocks and pull. If no weights, bear crawl

Run in Mud ORT-10/26/16

Run 9 miles

Run In Mud ORT-10/25/16

Warm up:

Jog 400m

Stretch and rotate muscles and joints

5 toes to bar leg lifts

5 walking lunges each leg

10 medicine ball squats (weights of any type)

10 side lunges each leg

3 weighted squats (barbell, sand bag, etc) with three second hold at bottom x 5

Do the following 3x:

5 pullups, deadlifts, burpees, or other torso / core exercise

10 hanging leg lifts (toes to bar)

Sprint 200m

5 pullups, deadlifts, burpees, or other torso / core exercise

10 hanging leg lifts (toes to bar)

Sprint 200m

Rest 1 minute between iterations

Run 4 miles (total of 5 miles with the earlier sprints and jog (1600m)

Run In Mud ORT-10/24/16

Warm up:
Run 1 mile
25 feet high knees
25 feet butt kickers
25 feet bear crawl

Main set:
Do the following 3x:
20 leg lifts
5 hanging shoulder shrugs
20 leg lifts

Do the following 3x:
10 push ups
10 air squats

carry 45# 25 feet
5 burpees

Run 3 miles
During run do the following 2x:
3 minute sprint
2 minute jog
2 minute sprint
2 minute jog
1 minute sprint
1 minute jog

Run in Mud ORT-OCR World Championships Review

Coach Pain reminded us that we have a lot to contribute. We are older, but our lives are still significant. He then gave a warning to younger people to look not only upon their elders with respect, but understanding that we have a lot of experience to share. If younger generations show disrespect for our age, we should respond that we’ve been where they’ve been but they have not been where we are. Well, that’s what I took out of the legendary motivational speaker Coach Pain’s address to the 50+ world class OCR athletes.

I was finally ready to go. I, and several others in my heat who shared their stories with me, did not initially feel pumped up or motivated. We felt challenged by the course before us. What would all of these world class obstacles have in store? Having raced mostly in the south (Georgia, Alabama, and Tennessee), this small town boy was now running in the big league and beginning to have doubts about accomplishing 48 obstacles over 15km of ski resort.

The Rig

I was grateful that our heat started at 145 pm. I threw me off at first because I am familiar with how to prepare my body to race at 7 or 8 am. I would wake up three hour early, pack on a big meal, and head off to the race and warm up. Now I would have to figure out two meals and a warm up.

For breakfast I ate oatmeal, eggs, coffee and drank lots of water. I also infused my water with chia seeds. Then I warmed up with a 1 mile slow jog and worked out with very light weights in the hotel gym. I then continued to review obstacle footage and go over notes I took from observing some of the obstacles the day prior. I also had time for a little bible study and prayerful reflection. For lunch I had a salad and protein; I felt as prepared as I was gonna be.

However, I still had doubts about completing the “rigs”. I have failed at more rigs than I had had completed and lost more wrist bands than I have brought home.

Stairway to heaven

Then,  were off. I felt motivated and pumped up. We jumped over hurdles while jockeying for position. I felt strong even as we challenged the first summit. I was able to climb over wall after wall, under barbed wire, and through pipes. Though happy about being strong thus far, I grew fearful of possible future failures.

I sprinted the first downhill slope all the way to the rig. I was so pumped up I just jumped on it and did my business. I was through before I realized it. I think that’s the key; don’t think about it, just do it. Get information about the obstacle, rehearse possible scenarios and attack with all you got. Just don’t think too much into it. This was a major breakthrough for me as I had spent 45 minutes on my last Savage Rig in September.

The first major heart breaking event was the wreck bag carry. It killed me. I think it was ½ mile up and ½ mile back down. I slowed down a lot as I weigh just a little over 50 pounds. I had to walk, rest, walk and rest keeping my head down; I did not want to look up that mountain.  Once complete, I was out of juice; kaput.

I wasn’t quitting.  Though tired and walking a bit, I was not finished. I still had breath in my lungs and fire in my belly, and a body that cooperated; so it was still a go. I ran with others in the same shape; cramping, but with tough minds and determination to finish any way they could. We motivated each other as we made our way running our own race.

I also ran with some familiar faces. Champions from southern race venues ran by me as they had in the past and always with two miles left. I always wonder how they manage to remain strong and pour it on during the last few miles.

I ended up enjoying the race and my trepidation of the obstacles continued to melt. I was happy to finish with a time of 2:37 and 10^th in the world in the 50+age category.

Finish Line, yay.

My desire is to train and eat better. I want to improve my standings and continue to meet challenging new obstacles as they appear throughout the year. additionally, my 14 year old son who watched and waited as a spectator wants to join. We’ll both be at the Spartan Sprint, Atlanta in December.  What an honor to train him to be our future on obstacle course racing.

I want to thank all the volunteers, paid professionals, fellow racers and Blue Mountain and the surrounding communities for making this such a great event. 

What I wore:

Run in Mud ORT-10/21/16

I brought my 14 year old son with me to the OCR World Championships. It was a great experience as spectators were able to actually visit most of the obstacles and that really motivated my son. Since then, he has been waking up at 4:45 am and exercising before school. I have my own workouts, but this morning I decided to work out with him and give him some beginner workouts. Feel free to increase per your level.

Run .5 miles

10 push ups

Run .5 miles

10 push ups

Repeat 3 x:

1 person Carry 2 water jugs 50 feet

1 person conducts air squats until other person returns with jugs then switch

Repeat 3 x:

Hang from any hand hold surface for 5 seconds

10 butt kickers

Repeat 3 x:

5 knees to chest or

5 toes to bar or

10 laying leg raises

20 sit ups

10 burpees

Run .5 miles

Monkey bars x 2

Run .5 miles

Run in Mud Obstacle Race Training-10/20/16

Warm up:

Run 1/4 mile

10 Wall Ball push ups

10 wall ball squats

Plank for 30 seconds

Stretch and Rotate muscles and joints

L hangs for 10 seconds x 3

Traverse bars or rings for 30 seconds

Do the following as many times as possible in 6 minutes:

6 Squats with dumbbells

6 squats with dumbbells

15 box jumps

Do the following 3x:

3 Split squats (Lunges each leg) with dumbbells

3 standing presses with weights

Do the following 3x:

1 minute plank

15 Russian kettlebell swings

Run In Mud Obstacle Race Training-10/11/16

I am continuing to read and study up on obstacles that will be featured at the OCR World Championships. Many, such as the platinum rig and tip of the spear are pretty daunting. They are technical in nature. The water can, wreck bags, and others I can power through and figure out a way to finish, even if I'm crawling. The rigs and monkey bars offer no alternatives.

To prepare mentally, I'm reviewing videos on you-tube and social media sites.

Physical preparation involves eating and drinking for energy and endurance, and scaling down my workouts. I'm just trying to stay loose and maintain.

Run a slow 5k

4 sets of 5 hanging leg lifts using climbing, nun chuck, and bar types of hand hold surfaces.

Rope climb

Balance beam

Run in Mud Obstacle Race Training-10/14/16

Big race tomorrow at OCR World Championships. Today's goal is to keep the muscles warm and moving without experiencing fatigue or injury.

Run 2 miles at an easy pace

Warm up muscles with light weight dumbbell curls, presses, and some push ups.

Next, I'm off to watch the short race and recon the obstacles.

Run in Mud Obstacle Race Training-10/18/16

Still not able to commit to a full workout, but I will plan that for tomorrow. I'm still trying to stay loose and warm.

Stretch and rotate

Walk 1/2 mile

Do the following 4 times over the next few hours:

20 push ups

10 air squats

10 pull ups

Carry 2 x 5 gallon water jugs (45# each arm)

Run in Mud Obstacle Race Training 10/17/16

Today's workout is a recover workout and works great for the first few days after you give it all you've got in a race. Just to keep the muscles moving and warm with a little focus on the core.

Stretch and rotate joints and muscles

Do the following 4 times over the next few hours

10 push ups

10 air squats

20 leg lifts

Walk

Get a deep tissue or sports massage.

If possible, make massages part of your workout. My massage therapist applied gentle Swedish massage pressure. I thought she was digging in with some deep pressure. However she assured me that due to the tension and pain that she was treading lightly.

Some pointers:

Ice regularly even if you don't have pain Massage front of legs with light pressure. There is fascia there that you can damage if not careful.

Run in Mud Obstacle Race Training-10/10/16

Run 1/2 mile up hill with 25 pounds then 1/2 mile back down.

Run .1 miles with 2 x 5 gallon water cans.

Run 2 miles at a moderate pace.

20 incline sit ups

Plank 1 minute

Side plank 20 seconds each side.

Run in Mud Obstacle Race Training-Weekend 10/8/16

5 sets of 5 hanging leg lifts using various surfaces and hand holds

2 x rope climb

2 sets of monkey bars

Walk .1 miles with 2 x 45# water jugs.