Run in Mud Obstacle Race Training-7/1/13

11 pull ups with leg lifts
11 alternate grip pull ups with leg lifts
11 chin ups with leg lifts

20 burpees
20 burpees
20 burpees
20 burpees

Swim 6 laps (there and back in a 20 yard pool) 
Vary exercise to skill level and size of pool

Run in Mud Obstacle Race Training-6/20/13

Our hotel is right at the Rockaway, NJ mall. There is a 1.5 mile loop around the mall just at the hotel entrance. Today, we'll do the swim first and then the run. This makes A LOT of difference and the run more challenging.

Warm up:
Walk down 5 flights of stairs
Stretch

Main set:
Swim laps for 20 minutes. 
I swam 5 laps free style
5 laps breast stroke
4 laps free style
4 laps breast stroke
3 laps free style
3 laps breast stroke
2 laps free style
2 laps breast stroke
1 lap free style
1 lap breast stroke
1/2 lap free style
1/2 lap breast stroke
Walk up 5 flights of stairs
Walk down 5 flights of stairs
Run 3 miles.

Cool down:
Stretch