Run in Mud Obstacle Race Training-3/18/15

Great day for a run. Run 4 miles at a moderate pace.

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Run in Mud Obstacle Race Training-12/17/13

Today's workout is going back to the hills. Let's revisit our neighborhood hill route with a run through the steep slopes of the neighborhood (or find a hilly place). Take time at one of the steepest hills to do a repeat event. Run up and down the hill five times and do 10 burpees at the top each time.

I run a one mile warm up through a hilly course and stop at a steep hill. Then sprint up a quart mile ascent do 10 burpees then back down. Do this 5 times.

Along the route, run a few dozen yards on the curb to prepare for those balance obstacles.

Run back home up and down the hills then add these exercises in:

50 meter sprints or play tag
Race around the house
Pull ups with leg lifts to muscle failure on the swingset

Stretch

Until I write my Run in Mud book, check this one out:

Run in Mud Obstacle Race Training-12/11/13

It's getting colder outside, but it just means to bundle up a little more. Besides, once you get started running, you'll warm up pretty quickly. Now, if it's down in the teens or below zero, consider an alternate exercise. Consider dressing in layers in lightweight workout clothes. As you warm up, you can begin unzipping zippers. Try not to overdress as you can warm up rather quickly and end up carrying your clothes. As in the extreme summer heat, consider doing laps of a course close to home. If the run tires you out, at least you'll be able to make it home. And oh yes, hydrate. You may not feel like it, but drink the water.  I'm running in the evening, so it gets colder as the sun goes down and that is some experience.

5 burpees

5 burpees

5 burpees

Run 4 miles

10 burpees

5 burpees

Stretch

Run in Mud Obstacle Race Training-11/19/13

This workout is killer. Running with intermittent burpees builds endurance and strenght. It reminds of racing where I feel I want to vomit and my body screams STOP! 


Tough it out if you can an train as if you are in competition. That way you build confidence and know that you can still kick in some effort when you feel your weakest.

10 burpees
Pull ups with leg lifts to muscle failure
Run 2 miles with 10 burpees every 1/4 mile
Run 2 miles at race effort
Monkey bars x 2
Chin ups with leg lifts to muscle failure
Stretch

This book has obstacles and exercises that you can adopt to your workout program, check it out:

Run in Mud Obstacle Race Training-6/3/13

Warm up with:

Stretching

5 minute walk

20 jumping jacks (side straddle hops for you soldiers)

Main set:

Run 4 miles

Work in 50 burpees

11 pull ups/hanging leg lifts

11 chin ups/hanging leg lifts

11 alternate grip pull ups/hanging leg lifts

Cool Down:

Stretch

Run in Mud Obstacle Race Training-5/31/13

Now, we go back to the track. Since my neighborhood is hilly, I wanted to do some track workout. I also wanted to make sure I got my obstacles in as well. 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
• Run 2 laps

Begin obstacle course 4 obstacles per lap

• 6 pull ups/leg lifts
• 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
• 2 x Parallel bars
• 2 x incline monkey bars
• 1 lap
• Rope climb
• 1 x balance beam
• 2 x monkey bars
• 6 pull ups/leg lifts
• 1 lap
• obstacle climb (incline ladder)
• 6 x 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
• Parallel bars
• 1 lap
• Incline monkey bars
• Rope climb
• 1 x balance beam
• 2 x monkey bars
• 1 lap
• 6 x pull ups/leg lifts
• 1 lap
• obstacle climb (incline ladder)
• 3 laps
• Stretch

From FM 7-22

You can find these obstacles and more in:

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Obstacle Race Training-5/30/13

Today's training:

Warm up:

Stretch

Rotate

10 push ups

20 jumping jacks

Short walk (about a football field)

Main set (work out with block run-about 4 miles):

20 burpees

Cross an I beam, swing set, or monkey bars obstacle (hand and go hand over hand)

Run around block (mine is .772 miles)

20 burpees

Cross an I beam, swing set, or monkey bars obstacle (hand and go hand over hand)

Run around block (extend distance-I went .79 miles)

Spiderman crawl (15 feet)-gut is low to ground, but not touching

15 burpees

Spiderman crawl (15 feet)

Run around block (extend distance-I went .79 miles)

Spiderman crawl (15 feet)-gut is low to ground, but not touching

15 burpees

Spiderman crawl (15 feet)

Run around block (extend distance-I went 1.5 miles)

Cool down:

Stretch

Deep breathing

Obstacle Race Training-5/10/13

11 pull ups

11 alternate grip pull ups

11 chin ups

Run 4 miles

Integrate 100 burpees before, during and after the run

6 pull ups

6 alternate grip pull ups

6 chin ups

50 Air squats

Stretch

Obstacle Race Training-5/1/13

Run 4 miles on a hilly course and sprint up hill.

Pick up your 40 pound back and hold it in front of you by the straps. Make sure your arms are in the curl position (as if doing curls).

Walk for 60 steps

Rest for 20 seconds


Walk for 60 steps

Rest for 20 seconds


Walk for 60 steps

Rest for 20 seconds

Stretch