Run in Mud Obstacle Race Training-12/8/15

Morning:

90 pull ups (sets of as many as you can do)

Lunch:

Run 5.3 miles easy (long easy run)

40 pull ups along the way (sets of as many as you can do). I did my run on a fitness trail and playground.

Walk .4 miles

Afternoon:

50 pull ups (sets of as many as you can do)

Evening:

20 pull ups (2 sets of 10)

110 air squats

Try pull ups using these guys:

Run in Mud Obstacle Race Training-3/9/15

I'm getting ready for a 5k race, so I'm cutting back on the miles until Saturday. After that, I'll be putting on some distance.

Run 3.1 miles at moderate to easy pace
Do the following 3 times:
Desk side dips
L shaped body lifts (sit with legs in front, push down with fingertips and lift body of floor)
5 single leg air squats
5 pull ups with leg lifts
20 v ups
20 bent leg v ups

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Run in Mud Obstacle Race Training-2/25/14

Obstacle 1: Chin ups with leg lifts to muscle failure
Obstacle 2: Chin ups with leg lifts to muscle failure
Obstacle 3: Chin ups with leg lifts to muscle failure
Obstacle 4: Alternate grip pull ups to muscle failure

Run 3.5 miles

Obstacle 5: jump over road hazards such as yard debris or recycle bins
Obstacle 6: balance on a curb
Obstacle 7: attack a hill

Obstacle 8: Pull ups to muscle failure
Obstacle 9: Pull ups to muscle failure
Obstacle 10 : Pull ups to muscle failure

Run in Mud Obstacle Race Training-2/20/14

Integrate obstacles into your run.

Warm up:

Pull ups with leg lifts to muscle failure

Alternate grip pull ups with leg lifts to muscle failure

Run through the neighborhood 1.6 miles out and 1.6 miles back. This will force you to have a point of no return. Once you make 1.6, you'll have to run or at least walk back.

Along the way, hit these obstacles:

Obstacle 1-jump over objects such as cracks in the road or recycle bins

Obstacle 2-run on curbing. Try to keep your balance and see how far you can go

Obstacle 3-Short sprint up hill or a longer sprint on a flat route

Obstacle 4-jump over objects

Obstacle 5-run on curbing

Safe at home:

Obstacle 6-grab back pack or heavy weight and carry in front of you gripping handle with palms facing you. Walk 50 feet.

Obstacle 7-grab back pack or heavy weight and carry in front of you gripping handle with palms facing away. Walk 50 feet.

Obstacle 8-grab back pack or heavy weight and carry above your head. Walk 50 feet.

Obstacle 9- grab back pack or heavy weight with left arm extended at your side. Walk 50 feet.

Obstacle 10-grab back pack or heavy weight with  arm extended at your side. Walk 50 feet.

Obstacle 11-high crawl 25 feet

Obstacle 12-chin ups with leg lifts to muscle failure

Obstacle 13-Rope climb

For fun:

Through spear (I used a tree branch) five times at a skinny tree from 10 feet.

Run in Mud Obstacle Race Training

Run 5k

Hang from I beam or swing set bar and walk hand over hand
Rope climb

Hang from I beam or swing set bar and walk hand over hand
Rope climb

Hang from I beam or swing set bar and walk hand over hand
Rope climb

Bear crawl 20 feet

Crab crawl 20 feet

More obstacle training ideas here:

Run In Mud Obstacle Race Training-2/4/14

Today's workout will focus on running and abdominal muscles. Here we go. 



Run 5k
50 sit ups
50 crunches with bent knee raises
50 sit ups
50 flutter kicks
50 leg spreaders
50 supine bicycles

Run In Mud Obstacle Race Training-12/19/13

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I didn't have time to workout the way I had planned, so I had to improvise. I had forgotten about taking my daughters to gymnastics. Once I got home, changed, and out the door for my run, my wife reminded me that I only had about 35 minutes before I had to leave.

Hey, life intervenes and you find a compromise. I figured I had enough time to do a 5k for a personal record, so I went at it. Once I got back , I drove my daughters to gymnastics and finished the rest of the workout behind the gym.

Run 5k for record

Do a burpee pyramid. Try to go from 1 burpee to 10, then from 10 back to 1.

Do 10 situps or alternative ab workout in between each burpee set.

I did mine a little different, I did more burpees early.

10 burpees

10 situps

10 burpees

10 situps

9 burpees

10 situps

9 burpees

10 situp

Then all the way down to one.

It took a while and it was brutal, but like I was doing something worthwhile. This will give you 112 burpees and 200 sit ups.

I'd love to hear your take on this.

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-11/26/13

With the dropping temps and rain, my run is going to be a little shorter. However, it doesn't mean we can't get a good work out. Try this one:

8 pull ups with leg lifts

10 burpees

7 alternate grip pull ups with leg lifts

10 burpees

6 chin ups with leg lifts

10 burpees

Run a 5k

15 burpees

1 minute plank

30 second plank on left side

30 second plank right side

stretch

Run in Mud Obstacle Race Training-10/19/13

Cool Rope Climb

Four miles with a block party in the middle:

Run a lap around your block, pausing for 5 burpees every 1/4 mile

10 burpees
8 alternate grip pull ups with leg lifts
Crawl

Run a lap around your block, pausing for 5 burpees every 1/4 mile

Rope climb
6 pull ups with leg lifts
Crawl

Run two miles

10 burpees
Rope climb
8 chin ups with leg lifts

Do some balancing exercises (walk a plank, balance walk a curb, etc)

Stretch

Run in Mud Obstacle Race Training-10/17/13

Fun under a bridge I-Beam

Hill workout today in preparation of the Warrior Dash Alabama event coming up November 2, 2013. 

This time, begin with 10 burpees. Then, run a mile through the hilliest parts of your neighborhood (or find a hilly place). Take time at one of the hills to do a repeat event. Run up and down the hill five times and do 10 burpees at the top each time. 

Throw this additional exercise in. Along the route, run a few yards on the curb. It will help with the Warrior Dash balance obstacle.

Run home and do 10 more burpees.

Rope climb x 2

Monkey bars x 2

Crawl 20 feet

Stretch

In the end the run turned out to be a 5k.

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

Run in Mud Obstacle Race Training-10/12/13

Hill workout today. This is in respect to the Warrior Dash Alabama event coming up November 2, 2013. I know that area of Alabama and it has lots of hills. I did the St. Clair Scramble in March and they had an obstacle on top of every hill. I was ready then and I want to be ready now. So here we go.

Start out with 5 burpees. Then, run a mile through the hilliest parts of your neighborhood (or find a hilly place). Take time at one of the hills to do a repeat event. Run up and down the hill five times and do five burpees at the top each time. Run home and do 5 more burpees.

In my case, up and down each time equated to about .25 miles. In the end the run turned out to be a 5k.

Rope climb x 2

Monkey bars x 2

50 sit ups
50 flutter kicks
50 crunches
50 leg spreaders
20 supine leg lifts
20 supine leg raises (legs at 90 degrees and lift lower back off the floor)
20 bicycles

Stretch

Run in Mud Obstacle Race Training-9/30/13

Run a 5k 
10 push ups
1 pull up with leg lift
9 push ups
2 pull ups with leg lifts
8 push ups
3 pull ups with leg lifts
7 push ups
4 pull ups with leg lifts
6 push ups
5 pull ups with leg lifts
5 push ups
6 alternate grip pull ups with leg lifts
4 push ups

Push ups

7 pull ups with leg lifts
3 push ups
8 pull ups with leg lifts
2 push ups
9 chin ups with leg lifts
1 push up 
10 chin ups with leg lifts

Stretch

Want more exercises?

Check out this book.

Run in Mud Obstacle Race Training-8/9/13

Pyramid burpee sets
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1

Pyramid pull up, chin up, alternate grip pull up sets
1-2-3-4-5-5-4-3-2-1

Run 3.1 miles

Swim 1/4 miles

Run in Mud Obstacle Race Training-8/7/13

10 chin ups ups 

6 lunges each leg

25 body weight squats

25 box jumps
9 pull ups 

6 lunges each leg

25 body weight squats

25 box jumps
8 chin ups 

6 lunges each leg

25 body weight squats

25 box jumps
7 pull ups 

6 lunges each leg

25 body weight squats

25 box jumps
6 chin ups 

6 lunges each leg

25 body weight squats

25 box jumps
5 pull ups 

6 lunges each leg

25 body weight squats
25 box jumps
4 chin ups
25 body weight squats

3 chin ups
25 body weight squats
2 chin ups
25 body weight squats
1 chin ups
25 body weight squats

Run a 5k

Stretch

More obstacle race training and cross training exercises here (in the army we called it circuit training or grass drills)

Paperback                                                              Kindle

                                                                                   

Run in Mud Obstacle Race Training-7/31/13

Run 3.2 miles
11 pull ups with leg lifts
11 alternate grip pull ups with leg lifts
11 chin ups with leg lifts
Swim 1/4 miles

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-6/14/13

This is the end of a travel week causing me to alter my training. Just like last Monday, I spent the day in airports. 

If you have time, walk. Don't take escalators, moving walkways or trains, just walk.

Make the walks more challenging by walking fast.

Carry bags instead of wheeling them.

Do bicep curls as you walk.

Hold bags at your side with arms locked. Keep a straight posture to emulate the upright dumbbell carry.

Keep the same position and do side bends, strengthening the obliques.

Walk while carrying carry-on bags in varying positions.

If you make it home in time,

HOw to build your own Chin up bars Find it in
US Army Physical Readiness Training

11 pull ups with leg lifts

11 alternate grip pull ups with leg lifts

11 chin ups with leg lifts

6 pull ups with leg lifts

6 alternate grip pull ups with leg lifts

6 chin ups with leg lifts

20 burpees with push ups

20 burpees with push ups

20 burpees with push ups

20 burpees with push ups

30 body weight squats

20 burpees with push ups

20 body weight squats

Run three miles

Rest

Obstacle Race Training-5/16/13

"It never got this hot in Brooklyn. It's like Africa hot. Tarzan couldn't take this kind of hot."Biloxi Blues.

80's movies have fantastic quotes and I use them where I can, and the time is now.

It is so hot

"how hot is it?"

It's so hot that obstacle race training has moved from 4 pm to 6 am. I ran this morning and felt better than I had in a while. The afternoon runs proved too hot and muggy. The morning run, refreshing and enjoyable.

The main difference, it takes my body longer to prepare to go from sleeping to running. I have to work on that.

So, do you also vary your training to reflect the seasons?

Warm up

Run between 3 and 4 miles

20 burpees

20 burpees

33 pull-ups with leg lifts 

Stretch.

I hope you can check out our new stickers and Run in Mud swag...

Run In Mud swag

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