Run in Mud Obstacle Race Training-1/5/14

Military Style Exercises

Do a Murph minus the run. This engaging military based exercise will have you wishing you were running. The Murph should involve a 1 mile run followed by 100 pull ups, 200 push ups, 300 squats and another 1 mile run, so feel free to add the run if you have time. I am taking a run recovery 2 weeks off.

The calisthenics can be performed in any order and as many sets as necessary. Just keep moving; it's tough, but doable.

100 pull ups

200 push ups

300 air squats

Run in Mud Obstacle Race Training

Back to the obstacle track and yes, once again, 92 degrees. 

Try a 5K with obstacles. When you can't complete an obstacle, do 5 burpees.

Workout for 1/4 mile track.

Warm up:

1 lap

15 burpees

1 lap

15 burpees

Main set:

6 pull ups with leg lifts
Monkey bars

Tire obstacle (run through tires)

1 lap

Ring monkey bars

Jump over 4 foot wall

Ring monkey bars

1 lap

Rope (pole) climb (12 ft)

6 pull ups with leg lifts

Incline sit ups
Parallel bars 

1 lap

Incline ring obstacles
5 burpees
Rope climb

Balance obstacle
1 lap

Monkey bars

6 Pull ups
Climbing obstacle
1 lap

Balance Obstacle

Repeat main set


Cool Down:
Walk a lap

Run in Mud Obstacle Race Training-8/5/13

This exercise will knock the wind out of you, literally. I know, some of you tough mudders will argue that it is too easy, and in a month, I will agree with you. But for now, with the weather as warm and humid as it is (even at 5 am) this stuff is rough. I know that plowing through it can only get me ready for the Great American Mud Run in November. Bring it!

Warm up:

Push ups to muscle failure

Sit ups to muscle failure

10 burpees

Stretch

Rotate

Main set:

Run 4 miles

5 burpees after every .25 miles

That's 16 sets of 5 or 80 total

pull ups with leg lifts to failure

chin ups with leg lifts to failure

alternate grip pull up with leg lifts to failure

Now, run and tell that!