Run In Mud Obstacle Race Training-7/21/15

Hot day out, so drink lots of water before and during the workout. Fortunately I have a wooded trail that I can run and it's really close to work. This week I am running in the evenings.

Morning work out:

Grab some dumbbells of moderate weight (I use 20 lbs). The following dumbbell workout should be accomplished as a cycle. 

Begin downward squat movement. On the way up, bring arms up to perform a curl. While arms are in top curl position, move to shoulder press, then bring dumbbells down to complete press, complete curl, and back down into squat. Do this for 10 repetitions.

20 v ups

10 squats

10 curls

10 dumbbell presses

20 v ups

Then go into squat, curl, press routine.

20 bent knee v ups

 

6 pull ups with leg lifts

 

Evening workout:

Run 4.1 miles

6 pull ups with leg lifts
Wall climb
6 Pull up/press up

6 pull ups with leg lifts x 3

 

Run In Mud Obstacle Race Training-7/15/15

Warm up:
Stretch and Rotate for 6 minutes

Main set:
Ride bicycle for 30 minutes
Rope climb x 2
Pull heavy weight with 20 foot rope while standing. Stand in place and reel in rope hand over hand. (I have 3 cinder blocks tied to a rope)
5 pull ups using CFF pro series balls x 2



5 pull ups CFF pro series balls while upside down (hang, then lift feet up and over head).
5 pull ups using straps hanging from chin up bars
Travers swing set or horizontal bar x 2

 

 

2o close hand push ups
20 push ups
20 wide arm push ups

Plank for 2 minutes (incorporate 20 spider man leg lifts each leg)
Side plank for 1 minute each side (bring knees in to chest 10 times and scissor kick upper leg 5 times while on left side and then again while on right side)

20 horizontal leg lifts x 2
20 horizontal pelvic lifts x 2

More ab and shoulder burning exercises in this book. Get some hooah!

Run in Mud Obstacle Race Training-4/29/15

Run 3.1 miles

Rope climb with 10 alternate grip pull ups at the top.

6 pull ups with leg lifts

5 pull ups with leg lifts

5 alternate grip pull ups with leg lifts

5 alternate grip pull ups with leg lifts

5 chin ups with leg lifts

5 chin ups with leg lifts

1 x monkey bars on 4x4 board, face length of board and go hand over hand

 

1x monkey bars on 4x4 board, face perpendicular to board and traverse sideways

 

Run in Mud Obstacle Race Training-6/9/14

I set my alarm for 5 am to begin my traditional Monday 6.2 mile run and obstacle workout. However, with the grumbling in the clouds, it sounded like another thunder storm on the way. One of many this weekend and of several more to come.

I rolled over to put the morning in the books and slept another hour.

Instead of a long run, I focused on my core and set about it after work. Modifying a workout routine is tough, especially when you start messing with your run fix, but I did what I had to do.

Sets of pull ups/chin ups/alternate grip pull ups until 50
30 leg lifts
Sets of pushups until 100
Sets of squats until 150
Plank for 2 minutes
Plank on each side for 1 minute
Plank on right side. Lift left arm all the way up and back and then to the floor and back behind you 10 times. Use weights if you can.
Switch sides
Do this two times

Feel free to mix up the sets in any combination.

Swim .25 miles

Run 1.3 miles.

Here's some cool run in mug swag:

More at www.cafepress.com/redbikepublishing

Run in Mud Obstacle Race Training-2/5/14

No, time to work out? No way, you've got time. Here's a quick workout that is short but powerful.

Pull ups with leg lifts until muscle failure
Alternate grip pull ups with leg lifts until muscle failure
25 wide leg body weight squats
Chin ups with leg lifts until muscle failure
25 wide leg body weight squats
Pull ups with leg lifts until muscle failure
Alternate grip pull ups with leg lifts until muscle failure
25 wide leg body weight squats
Chin ups with leg lifts until muscle failure

Wide arm push ups to muscle failure
Close hand push ups to muscle failure
Push ups to muscle failure

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-12/9/13

I took a few days off the run, but kept the burpee pledge of 30 per day. Now I'm ready to get back into the run. Enjoy

5 burpees
Pull ups with leg lifts to muscle failure
5 burpees
Chin ups with leg lifts to muscle failure
5 burpees
Alternate grip pull ups with leg lifts to muscle failure'
5 burpees
Pull ups with leg lifts to muscle failure
5 burpees
Chin ups with leg lifts to muscle failure
5 burpees
Alternate grip pull ups with leg lifts to muscle failure
Run 3.2 miles
34 sit ups
33 sit ups
50 crunches with bent knee raises

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

30 Push ups
40 supine bicycles
10 crunches left side
10 crunches center
10 crunches right side
30 flutter kicks
10 leg lifts (supine)
30 flutter kicks
30 sit ups
30 leg spreaders
40 supine bicycles
10 crunches left side
10 crunches center
10 crunches right side
30 flutter kicks
10 8 count push ups
10 8 count push ups
10 8 count push ups
10 8 count push ups

8 Count Push-Up from Army Physical Readiness Training
Find it at www.redbikepublishing.com

25 box jumps x 5

Go to a play ground
3 x monkey bars
3 x monkey bars using outside rail
Chin ups to failure
Pole climb x 3

Run in Mud Obstacle Race Training-8/18/13

10 pull ups with leg lifts
10 chin ups with leg lifts
10 alternate grip pull ups with leg lifts
40 crunches with leg ups
10 crunches left side
10 crunches center
10 crunches right side
10 leg lifts
20 flutter kicks
20 bicycles
20 crunches
20 flutter kicks
20 leg spreaders
20 crunches
20 flutter kicks
20 bicycles
10 leg lifts
20 crunches

Run in Mud Obstacle Race Training-6/29/13

Supine bicycle as demonstrated in
Army Physcial Readiness Training
Get yourse here

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

20 wide arm push ups
20 close hand push ups
20 regular push ups

20 supine bicycle reps
40 sit ups
20 leg lifts
30 crunches. One count includes left, center and right sight crunch (total of 90)

Run in Mud Obstacle Race Training-6/24/13

Swim laps for 15 minutes

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

5 pull ups with leg lifts

5 chin ups with leg lifts

5 alternate grip pull ups with leg lifts

Run in Mud Obstacle Race Training-6/21/13

Warm up:
Walk down 7 flights of stairs

Main set:
20 burpees
11 pull ups with leg lifts
20 burpees
6 pull ups with leg lifts
20 burpees
5 pull ups with leg lifts
Run 2 miles
20 burpees
6 pull ups with leg lifts
5 pull ups with leg lifts

Cool down:
walk up 7 flights of stairs
stretch

Run in Mud Obstacle Race Training-6/9/13

Great day for a run. I will be traveling and don't know whether or not I'll get to run, or just do a few days of hotel room workouts. So, I decided spend the weekend working out instead of as usual rest days.

Warm up:
Stretch
Walk

Main set:

20 burpees

Run 3.5-4 miles

Work in 40 burpees along the way

bear crawl

6 pull ups with leg lifts

Spiderman crawl

5 pull ups with leg lifts

bear crawl

6 chin ups/leg lifts

5 chin ups/leg lifts

i beam, swing set, 4x4 board, monkey bars or other hanging obstacle-cross 10 feet two times for a total of 20 feet

Cool down:

Stretch

Run in Mud Obstacle Race Training-6/8/13

Back to the pool today, but first:

33 hanging leg lifts

40 crunches

Swim laps for 30 minutes

Tread water for 5 minutes

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

Run in Mud Obstacle Race Training-6/3/13

Warm up with:

Stretching

5 minute walk

20 jumping jacks (side straddle hops for you soldiers)

Main set:

Run 4 miles

Work in 50 burpees

11 pull ups/hanging leg lifts

11 chin ups/hanging leg lifts

11 alternate grip pull ups/hanging leg lifts

Cool Down:

Stretch

Run in Mud Obstacle Race Training-5/31/13

Now, we go back to the track. Since my neighborhood is hilly, I wanted to do some track workout. I also wanted to make sure I got my obstacles in as well. The setting is a quarter mile track with 8 lanes and I spend most of my time on the outer five lanes.

Here's a great workout:

• Stretch
• Run 2 laps

Begin obstacle course 4 obstacles per lap

• 6 pull ups/leg lifts
• tire run
• 2 x monkey bars with hanging rings
• 4 foot wall
• 1 lap
• 2 x monkey bars with hanging rings
• 6 pull ups/leg lifts
• 2 x Parallel bars
• 2 x incline monkey bars
• 1 lap
• Rope climb
• 1 x balance beam
• 2 x monkey bars
• 6 pull ups/leg lifts
• 1 lap
• obstacle climb (incline ladder)
• 6 x pull ups/leg lifts
• tire run
• 2 x monkey bars with hanging rings
• 1 lap
• 4 foot wall
• 2 x monkey bars with hanging rings
• 6 pull ups/leg lifts
• Parallel bars
• 1 lap
• Incline monkey bars
• Rope climb
• 1 x balance beam
• 2 x monkey bars
• 1 lap
• 6 x pull ups/leg lifts
• 1 lap
• obstacle climb (incline ladder)
• 3 laps
• Stretch

From FM 7-22

You can find these obstacles and more in:

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Obstacle Race Training-5/23/13

Bent Leg Raise

Warm up

• Stretch
• 10 push ups
• 20 burpees

• Run 4 miles

• 50 sit ups
• 25 leg spreaders
• 25 flutter kicks
• 25 crunches
• 25 sit ups
• 30 seconds planking
• 30 seconds left side planking
• 30 seconds right side planking
• 30 seconds planking

Cool down:

• Stretch

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-5/7/13

This training is dedicated to travel. A travel workout may require workouts out of the ordinary as you may have forgotten workout clothing, you are in unfamiliar territory, or you are not used to the running patterns or flows of the streets. 

Be safe in your workout and do what I call a hotel room work out. It's a great maintenance exercise that will keep your muscles working while you are out of your routine.

Walk 2 miles

20 close hand push-ups

20 sit-ups

20 regular push-ups

20 sit-ups

20 wide arm push-ups

20 sit-ups

12 curls with heavy backpack or suit case x 3 for each arm

20 triceps curles with heavy backpack or suit case x 3 

40 sit-ups

50 crunches

20 bicycles

20 flutter kicks

10 leg lifts

50 modified Vups (more like crunches with leg lifts

20 back scratchers

30 flutter kicks

40 air squats

30 air squats

30 air squats

20 dips x 3

 Staying in shape is hard on the road. Bad food, long hours, and other people's agendas make fitness hard. However, you control your own time in your room, use it to stay in spartan beast, warrior dash, mud runner and other obstacle modes.