Run in Mud Obstacle Race Training-4/19/13

Now, we go back to the track. It’s hot, so take your time and be careful of the metal obstacles. They could be ON FIRE.

The setting is a quarter mile track with 8 lanes and I spend most of my time on the outer five lanes.

Here's a great workout:

• stretch
• 10 burpees
• run 1 lap
• 10 burpees
• run 1 lap

Begin obstacle course 2 obstacles per lap

• 6 pull ups/leg lifts
• tire run
• 1 lap

• monkey bars with hanging rings
• 4 foot wall
• 1 lap

• monkey bars with hanging rings
• 6 pull ups/leg lifts
• 1 lap

• parallel bars
• incline monkey bars
• 1 lap

• rope climb
• balance beam
• 1 lap

•  monkey bars
• 6 pull ups/leg lifts
• 1 lap

Now we will focus on climbing obstacles. I’m pretty solid on the chest and arm strength, but need work on balance and climbing confidence.

•  obstacle climb (incline ladder)
•  4 foot wall
•  1 lap

•  obstacle climb (incline ladder)
•  4 foot wall
•  1 lap

• obstacle climb (incline ladder)
• 4 foot wall
•  1 lap

 Cool down lap

 Walk

Drink water often and in generous amounts...

Run in Mud Obstacle Race Training-7/16/13

Block Party!!!

Warm up:

Stretch

Rotate head, shoulders, hips, ankles

Walk for 5 minutes

10 push ups

Main part:

Bear crawl

Rope climb

6 pull ups with leg lifts

1 lap

Bear crawl

Rope climb

6 pull ups with leg lifts

1 lap

Bear crawl

10 burpees

Monkey bars, I beam or 6x6 board (hang and walk hand over hand)

1 lap

10 burpees

Monkey bars, I beam or 6x6 board (hang and walk hand over hand)

1 run ¼ mile with on full 1 gallon jugs in each hand. Sprint for 10 seconds every 30 seconds. (do what you can)

Stretch

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Run in Mud Obstacle Race Training-7/9/13

It's time for the block party. As a reminder, chose a distance around your neighborhood that will allow you to run a loop. The intent is to run a lap, do three obstacles and repeat four times. When done, you'll have finished a 5k route with 12 obstacles.

Bear crawl 15 yards

Climb an obstacle with a rope (I climbed the wall of my children's swing set with a rope tied to the top.

6 pull ups with leg lifts

Run 1 lap

Bear crawl 15 yards

6 pull ups with leg lifts

10 burpees

Run 1 lap

6 pull ups with leg lifts

10 burpees

Monkey bars or hand over hand obstacle. Try to go 20 feet (I used the swing set)

Run 1 lap

Carry 40 pound back pack with arms in the curl position up and down driveway

10 burpees

Monkey bars or hand over hand obstacle. Try to go 20 feet (I used the swing set)

Run sprints between mail boxes to finish your run. This time carry a 1 gallon jug filled with water.

For example, my block is .96 miles. I ran three laps and finished with about a half mile worth of sprints to make it a 5k.

Don't forget, more exercises are here:

Obstacle Race Training-6/18/13

Hotel workout:

Cool swag 

Our hotel is in a suburban area and has room to run. Hopefully you'll have the same luxury. Just be cautious that traffic may have differing patterns than your hometown. Be safe.

Warm up:
20 push-ups
20 sit-ups
Walk down 5 flights of stairs
Stretch

Main set:
Run between 2 and 3 miles.

Walk up and down 5 flights of stairs
Swim laps for 20 minutes. Concentrate on different muscle groups.
Walk up 5 flights of stairs

50 sit ups
30 flutter kicks
20 bicycles

Plank for 2 minutes
Side plank for 1 minute
Side plank for 1 minute

50 sit ups
30 flutter kicks
20 bicycles

Cool down:
Stretch

View Larger Map
This is my training area where I practice obstacle races. The setting is a quarter mile track with 8 lanes and I spend most of my time on the outer five lanes.

Many of the obstacles are covered in the photo, but are very challenging. Here's a great workout:

• Stretch
• 20 burpees/push ups
• Run 1 lap
• 20 burpees/push ups
• Run 1 lap
• Begin obstacle course 3 obstacles per lap
• 6 pull ups/leg lifts
• tire run
• 2 x monkey bars with hanging rings
• 1 lap
• 4 foot wall
• 2 x monkey bars with hanging rings
• 6 pull ups/leg lifts
• 1 lap
• 20 incline sit ups
• 2 x Parallel bars
• 2 x incline monkey bars
• 1 lap
• 2 x rope climb
• 1 x balance beam
• 2 x monkey bars
• 1 lap
• 6 x pull ups/leg lifts
• obstacle climb (incline ladder)
• 6 x pull ups/leg lifts
• 1 lap
• tire run
• 2 x monkey bars with hanging rings
• 4 foot wall
• 1 lap
• 2 x monkey bars with hanging rings
• 6 pull ups/leg lifts
• 20 incline sit ups
• 1 lap
• 2 x Parallel bars
• 2 x incline monkey bars
• 2 x rope climb
• 1 lap
• 1 x balance beam
• 2 x monkey bars
• 6 x pull ups/leg lifts
• 1 lap
• obstacle climb (incline ladder)
• 6 x pull ups/leg lifts
• tire run
• 1 lap
• 4 x pull ups/leg lifts
• 4 x pull ups/leg lifts
• 4 x pull ups/leg lifts
• Stretch

From FM 7-22

You can find these obstacles and more in:

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Obstacle Race Training-4/30/13

Back to the obstacle course. Find a track with some obstacles and have fun. I ran beginning with the inside lane. Every time I completed a lap, I went to the farther lane. 

Run half mile

20 Burpees

Run half mile 

20 Burpees

Run quarter mile

6 pull-ups

tire obstacle

monkey bars

4 ft wall climb

Run quarter mile

monkey bars

6 pull-ups

10 burpees

Run quarter mile

monkey bars

parallel bars

rope climb

Run quarter mile

balance beam

Monkey bars

6 pull-ups

Run quarter mile

climbing obstacle

6 pull-ups

tire obstacle

Run quarter mile

Monkey bars

4 foot wall climb

6 pull-ups

Run quarter mile