Run In Mud Obstacle Race Training-1/30/16

Saturdays I don't usually work out, but I had some time today. This morning, I spent time with the family which included some walking and playground fun at the state park.Later as my wife took a nap and the kids were with friends, I took up a long slow run.

I read that we should integrate sprints and recovery runs into our workouts. Most of my runs have been fast and about 4-6 miles. I've usually completed these in between 30 and 45 minutes. However, I've yet to work in long slow runs. So, I decided to try it. I covered 8 miles in 1:07.

Run 8 miles at an easy pace

Rope climb x 2 using just arms (go ahead and use legs until your grip strength is up to par.

Traverse I beam or swing set support bar x2 

Balance obstacle x 2

Spear throw x 3

Rope climb x 2 

Traverse I beam or swing set support bar x2 

Balance obstacle x 2

Spear throw x 3
10 push ups x 2

Run in Mud Obstacle Race Training-1/29/16

I'm continuing trying to fit in a workout schedule while dealing with longer workdays and impending deadlines. There is nothing more I'd rather do than go home eat junk food and watch TV. However, I'm saving that for later. I'm not too motivated, but I'm starting with a run and seeing where it goes. Good decision.

Run 5.1 miles
Walk .8 miles with 25-30 pound sand bag. Carry on your back, farmer carry with each arm, front carry, overhead carry, etc. Switch grips and experiment, but keep moving.
15 pull ups
15 alternate grip pull ups
15 chin ups
10 pull ups
10 alternate grip pull ups
10 chin ups
10 pull ups with leg lifts
10 chin ups with leg lifts
10 alternate grip pull ups with leg lifts

Run In Mud Obstacle Race Training-1/27/16

Run 4 miles with 80 burpees. Here's how I did it:

1st mile:
Run 1/2 mile
10 spiderman burpees
Run .25 miles
5 burpees
Run .25 miles
5 burpees

2nd mile:
Run 1/2 mile
10 spiderman burpees
Run .25 miles
5 burpees
Run .25 miles
5 burpees

3rd mile:
Run 1/2 mile
10 spiderman burpees
Run .25 miles
5 burpees
Run .25 miles
5 burpees

4th mile:
Run 1/2 mile
20 spiderman burpees
Run 1/2 mile

15 pull ups
15 alternate grip pull ups
15 chin ups
10 chin ups
10 alternate grip pull ups
10 pullups
10 pull ups
10 pullups
10 alternate grip pull ups

Rope climb x 2

Walk 1 mile with sand bag (25 pounds)
Try various grips and carries.

Run in Mud Obstacle Race Training-1/26/16

Walk 1.2 miles with weighted back pack (25 pounds or more). Be sure to take on some hills.

Run In Mud Obstacle Race Training-1/25/16

More obstacle race exercises @
http://www.redbikepublishing.com/book/army-pt/

Run 5 miles
Grip strength training with hand grip exerciser

• 1 minute each hand
• 30 seconds each hand
• 20 seconds each hand
• 10 seconds each hand
• 5 minutes each hand

10 pull ups

10 chin ups

10 alternate grip pull ups

10 pull ups

10 chin ups

18 foot rope climb x 2 (rope climb training for Savage Race, Spartan races, Warrior Dash, Battlefrog)

5 gallon bucket filled with gravel carry (bucket brigade training for Spartan Sprint)

18 foot rope climb x 2

5 gallon bucket filled with gravel carry 

Run In Mud Obstacle Race Training-1/23/16

Wow, we got snow yesterday. It's been a tough week to work out weather wise. It's mostly been cold rain and lots of it. I don't do rain very well as you can tell by my lack of running last week. However, if I've learned anything during my late evening 22 degree runs in frozen Oshkosh, Wisconsin, I can survive. Especially any cold Alabama snow days. Any way, I am trying to keep tough for the upcoming BattleFrog in Tennessee. I've got to be able to finish that platinum rig.

Today was a brisk 25 degrees and with proper dress, perfect for running. The roads were thawed and my step was safe. I did some of the push ups, pull ups and squats outside and the rest inside. Once dressed for running, i was too hot to continue working out inside. I ran 5 miles, did 100 pull ups, 200 push ups, and 300 air squats.

Run 3 miles
10 pull ups
10 push ups 
10 air squats
10 pull ups
10 push ups 
10 air squats
10 pull ups
10 push ups 
10 air squats

Run .75 miles
10 pull ups
10 push ups 
10 air squats
10 pull ups
10 push ups 
10 air squats
10 pull ups
10 push ups 
10 air squats

Run .5 miles
10 pull ups
10 push ups 
10 air squats
10 pull ups
10 push ups 
10 air squats

Run .75 miles
10 pull ups
10 push ups 
10 air squats
10 pull ups
10 push ups 
10 air squats

20 push ups
20 squats
20 push ups
20 squats
20 push ups
20 squats
20 push ups
20 squats
20 push ups
20 squats

34 squats
33 squats
33 squats

Time for lunch....

Run In Mud Obstacle Race Training-1/21/16

10 pull ups

10 chin ups

10 Romanian dead lifts

10 alternate grip pull ups

10 Romanian dead lifts

10 alternate grip pull ups

10 torso twists each side (Go down on one knee, using pulley, pull weighted cable across chest from left to right x 10 then right to left x 10)

10 alternate grip pull ups

10 torso twists each side

5 monkey bar or pole  / pull ups each arm (hand from arms and step with left arm do one pull up, step with right arm, do one pull up)

10 pull ups

10 pull ups

10 pull ups

Run in Mus Obstacle Race Training-1/19/16

Run 5 miles
10 walking lunges each leg
10 side lunges each leg
10 walking lunges each leg
10 push ups x 10
12 Air squats x 10

Run In Mud Obstacle Race Training-1/19/16

Run 5 miles 

100 pull ups 

Work out with grip strengthener 

• Hold for 60 seconds each hand 
• Hold for 30 seconds each hand 
• Hold for 20 seconds each hand 
• Hold for 10 seconds each hand 

Walk .8 miles with 30 pound back pack

Run in Mud Obstacle Race Training-1/18/16

Very cold today. I could not bring myself to run. It's supposed to be cold all week, so I'll have to work on alternate exercises.

Today I put gloves on and went to the swing set. There I have different hand holds for good pull up work outs. I also have a rope for rope climbing practice. After that I took the kids to Shakalaka to do trampolines and ninja warrior workouts for an hour.

Outside:
Sets of pull ups until 50
Climb rope 5 times

I have the following obstacle training aides at home to get me ready for the Platinum Rig at Battle Frog:

                 



Shakalaka:
Do the following obstacles over 40 minutes.

Hand over hand to traverse 45 degree horizontal bar up and back down
Monkey bars angling up and then back down
Traverse across six vertical silk columns
Traverse vertical metal poles
Traverse rings

Shakalaka Ninja Obstacle

Run in Mud Obstacle Race Training-1/16/16

Sets of pull ups until you complete 100
Walk 1/2 mile with 30 pound sand bag
Run 5 miles

Run in Mud Obstacle Race Training-1/15/16

I have been working 12 hour days. Both at the office and entertaining clients. On top of that, it's been between -4 and 27 degrees. I write this not to complain, but to offer encouragement. I am not alone in this endeavor. Many of you work longer hours and have more commitments. This article is about how to decide when to work out when you have not time.

While on travel and working in another state, workout times have to be flexible because of logistics. Work, group decisions, sharing rides and other things ensure my time is not my own. For me, it's been a mix of getting it done early in the morning, or late at night. The other day I woke up feeling awful from a long workday, bad food choices and a late night. I powered through it because there was no other choice other than lay up in bed until work began again. However, I chose to workout since I didn't know what my schedule would hold.

This workout was conducted last night. I had planned on leaving work at 4pm and getting it done. However, the client and my coworkers wanted to meet and discuss issues over drinks and dinner. I decided to eat light and drink water just in case I could get home at a decent hour. By the time I got home it was 630 and I was fighting the same energy drain and feeling bad throughout the day. The road does that to you I guess. But, you have to make the decision of whether or not to train for that next Spartan Race, Warrior Dash, Battle Frog, or other event. Here's what I did and felt great for it. For me this workout was an energy charging event and set me right.

Run 5.1 miles
Sets of pull ups and push ups. As many as possible each set. I ended up with 100 push ups and 100 pull ups.
20 vups
Swim for 10 minutes.

After that, eat a healthy dinner and go to bed.

I hope this article helps you make good decisions and provides motivation. There is nothing wrong with resting and taking care of priorities. However, when possible get that workout in. Fitness should be a part of your routine.

Run in Mud Obstacle Race Training-1/12/16

I spent a lot of time in the airport today getting back home. When work schedule and travel time don't allow for a good workout, some kind of exercise effort should be integrated into the day's activities. In my case, I worked from the time I woke up until the time I landed and got home, my day was packed and left no time for a run or gym visit. What's a guy to do? Whatever he can.

I chose the following workout to stay fit and healthy:

While carrying carryon and other baggage prior to checking in at counter:

• Walk airport terminal to and from parking to ticketing.
• Take stairs over elevators or escalators when possible
• Carry baggage instead of pulling it when possible

After checking in:

• Walk airport terminal to and from plane and during layovers.
• Take stairs over elevators or escalators or moving sidewalks when possible
• Walk instead of taking transportation within airport when possible
• Carry baggage in each arm instead of wearing as back pack
• Perform lifting exercises with carryon baggage, challenging each arm to work independently

Eat healthy and drink lots of water.

Run in Mud Obstacle Race Training-1/8/16

Run 5 miles
Don't have a rope to climb? Never fear, pull up and variations are great substitutes.

Next exercises consist of 100 pull ups with torso and push up exercises.

10 pull ups
10 dead bugs (lie on back with arms and legs fully extended, bring opposite knee to elbow and switch for 10 times each side)
10 chin ups
10 torso twists (use cable pulley with 4 pounds. While on 1 knee, pull cable across chest while twisting trunk. 10 each side)
10 pull ups
10 torso twists
10 chin ups
10 dead bugs
10 pull ups
10 pull ups
10 chin ups
10 push ups with both hands on small medicine ball
6 pull ups
10 push ups with one hand on small medicine ball
8 chin ups
10 push ups with one hand on small medicine ball
6 pull ups
10 push ups

Great workout book at

Run in Mud Obstacle Race Training-1/5/16

www.cafepress.com/redbikepublishing

Run 4 miles
10 pull ups
10 dead bugs (lie on back with arms and legs fully extended, bring opposite knee to elbow and switch for 10 times each side)
10 chin ups
10 torso twists (use cable pulley with 4 pounds. While on 1 knee, pull cable across chest while twisting trunk. 10 each side)
10 pull ups
10 torso twists
10 chin ups
10 dead bugs
10 pull ups with leg lifts
10 pull ups with leg lifts
10 chin ups with leg lifts
10 torso twists

Run in Mud Obstacle Race Training-1/6/16

I am on the road and working long hours in a very cold climate. After work, I have standing dinner engagements, leaving very little workout time. Not to fret, I'm going to do something. Even though my runs are not as long as I would like, at least I am doing something. How many times have you started to work out, only to find you don't have as much time as you'd like, your shoes are wet, or somebody is using the elliptical machine? Do you go back to your room and sulk, or do you just make workout happen?
Hopefully you drive on with a workout.

Run 3 miles
100 push ups

This book has exercises you can perform while on travel. Get ready for the race season during the off season:

Run in Mud Obstacle Race Training-1/4/16

Happy New Year!

I hope you've resolved to maintain a healthy lifestyle and work toward improving your obstacle race performance. If that's the case, I'm here to help.

Let's start the week off with my favorite short exercise; The Murph.

This exercise involves a 1 mile run, 100 pull ups, 200 push ups, 300 air squats, and a 1 mile run. There are many ways to perform this exercise, including wearing a weighted vest. I however have not tried this with a weighted vest.

Here's how I did it in about 42 minutes

1 mile run outside (20 degrees)

20 pull ups
20 chin ups
15 pull ups
10 chin ups
5 pull ups
5 pull ups
30 air squats
10 pull ups
30 air squats
15 chin ups
30 air squats
20 push ups
30 air squats
20 push ups
30 air squats
20 push ups
30 air squats
20 push ups
30 air squats
20 push ups
30 air squats
20 push ups
30 air squats
10 push ups
30 air squats
10 push ups
10 push ups
5 push ups
5 push ups
10 push ups
10 push ups
15 push ups
5 push ups

1 mile run