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-1/23/14

Spartan Race, Warrior Dash, Mud Mania; just around the corner. Keep working toward your goal with some energetic, stamina building exercises. 

Warm up:
Rotate
Stretch

Main set:
Do 300 repetitions of ab workouts. Sample from the following:
Sit ups
Sit ups
Crunches with bent knee raises
Flutter kicks
Supine Bicycles
Leg lifts

20 close hand push ups
5 broad jumps forward
5 broad jumps backward
20 push ups
5 broad jumps forward
5 broad jumps backward
20 wide hand push ups
5 broad jumps forward
5 broad jumps backward
5 pull ups
20 knee bends
5 chin ups
20 knee bends
5 alternate grip pull ups
20 knee bends

Run .5 miles cause it's too cold to run anymore unless you are on a tread mill.
Instead, briskly hike 1 mile with a 45 pound back pack

Need more exercise ideas:

Check these books:

Run in Mud Obstacle Race Training-8/21/13

This workout lets you focus on the run. Once finished, you can then focus on a good ab workout. This will allow a little recovery time while maintaining fitness required for the Spartan Sprint, Warrior Dash, Great American Mud Run, and other obstacle race events.  Have fun:

Warm up:

rotate neck, shoulders, hips, knees and ankles

Walk a short distance

Run 4 miles

Stretch

40 sit ups

40 flutter kicks

20 bicycles

40 crunches

10 crunches left side

10 crunches right side

20 leg lifts

20 bicycles

40 crunches

30 flutter kicks

20 bicycles

10 leg lifts

Run in Mud Obstacle Race Training-6/5/13

I didn't make time for a regular work out. Never fear, here is a short time, low commitment and resource but extremely effective obstacle race workout.

30 hanging leg lifts
50 flutter kicks
20 bicycles
50 crunches
20 triceps dips
20 v-ups
20 triceps dips
30 bicycles
20 triceps dips

Speed walk .75 miles with 45 pound rucksack

50 crunches
6 pull ups/leg lifts
6 alternate grip pull ups/leg lifts
6 chin ups/leg lifts
5pull ups/leg lifts
5 alternate grip pull ups/leg lifts
5 chin ups/leg lifts
20 bicycles

Stretch