Run in Mud Obstacle Race Training-10/14/13

Run in Mud Swag

I was off today, but the children weren't. So, spent a lot of time catching up on personal goals. I planned on running, but when the children came home and wanted to watch Old Yeller, I just had to stay in. Here's what I did while spending time with them.

Stretch with a determination that you want to do the splits sometime in the next 30 days.30 close hand push ups

30 sit ups

30 push ups

30 sit ups

30 wide arm push ups

30 sit ups

8 pull ups with leg lifts

5 pull ups with leg lifts

30 body weight squats

7 alternate grip pull ups with leg lifts

6 alternate grip pull ups with leg lifts

30 body weight squats

7 chin ups with leg lifts

7 chin ups with leg lifts

30 body weight squats

Wrestle and crawl with a 70 pound backpack or child Balance on 4x4 planks 

Stretch

Run in Mud Obstacle Race Training-10/02/13

Back to the obstacle track for a 1 mile walk; but it's not going to be easy. My son and I are mixing the walk with a tough obstacle challenge.  

If you can't complete an obstacle, do 5 burpees.

Workout for 1/4 mile track.

Rope (pole) climb (12 ft)

6 pull ups with leg lifts

Monkey bars

Tire obstacle (run through tires)

walk 1 lap

Ring monkey bars

Jump over 4 foot wall

Ring monkey bars

Walk 1 lap
6 pull ups with leg lifts

Incline sit ups
Parallel bars 

Sprint 1 lap

Incline ring obstacles
5 burpees
Rope climb

Balance Obstacle

Balance obstacle
Walk 1 lap

Monkey bars

6 Pull ups
Climbing obstacle

Run in Mud Obstacle Race Training-9/17/13

10 pull ups with leg lifts
10 push ups
9  chin ups with leg lifts
9  push ups
8  alternate grip pull ups with leg lifts
8  push ups
7  pull ups with leg lifts
7 push ups
6 pull ups with leg lifts
6 push ups
5 chin ups with leg lifts
5 push ups
4  alternate grip pull ups with leg lifts
4  push ups
3 pull ups with leg lifts
3 push ups
2 chin ups with leg lifts
2  push ups
1  alternate grip pull ups with leg lifts
1  push ups

5 burpees
20 air squats
4 burpees
20 air squats
3 burpees
20 air squats
2 burpees
20 air squats
1 burpees
20 air squats

hand over hand beam walk or monkey bars x 2

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!

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)

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