Run in Mud Obstacle Race Training-6/19/15

Walk 1.5 miles at a fitness trail or track. Incorporate obstacles along the route.

Walk .25 miles

Tire obstacle

Ring monkey bars

Walk .25 miles

6 pull ups with leg lifts

4 foot wall

Walk.25 miles

Ring monkey bars

Tire flip x 3

Walk .25 miles

Parallel bars walk on hands the full length with dips after each step Rope climb

Walk .25 miles

Balance obstacle

6 pull ups with leg lifts

Walk .25 miles

6 pull ups with leg lifts

Climbing obstacle x 2

Walk .25 miles

Run in Mud Obstacle Race Training-6/4/15

Warm up:
Stretch and rotate for 6 minutes

Main set:
Run a 5k at a moderate pace.
Rope climb with 6 alternate grip pull ups
Traverse swing set bar
Climb rope wall

Cool down:
Walk .2 miles


Traverse a swing set demonstration:

Climb rope with pull ups:

Climb rope wall:

Climb rope with feet on wall

Run in Mud Obstacle Race Training-7/22/14

Warm up:

Stretch

Rotate

25 jumping jacks

30 push ups

30 air squats

Main set:

Run 4.5 miles

7 pull ups with leg lifts (stop at top of bar to lift and lower legs at each repetition)

7 alternate grip pull ups with leg lifts (stop at top of bar to lift and lower legs at each repetition)

7 chin ups with leg lifts (stop at top of bar to lift and lower legs at each repetition)

Rope climb x 2

Hang from swing set exercises. Inspired by Ninja Warrior Competition:

Traverse swing set bar hand over hand facing forward x 2

Traverse swing set bar hand over hand laterally x 2

Traverse swing set bar hand over hand laterally facing opposite direction x 2

Run in Mud Obstacle Race Training-1/27/14

Play in the playground. Many times, the burpees won't quite cut it. There are climbing, jumping, wading, lifting and other obstacles in a race. So, here's the elephant in the room; you don't always have to do burpees. There, I said it.

Besides, I haven't seen any burpee obstacles, so throw some alternate exercises in there.

I do like to integrate chin ups, burpees and pull ups into my exercise routine, but that's for core strengthening. I get obstacle practice at the playground. I even get kids involved.

Here are some definite must do's at the playground:

Hanging monkey bars are great

way to build strength and balance. 

These are great for balance and speed.
 Just climb up them like stairs.

Chin up bars or
Hand over hand crossing

Can you see the pole?
t's great for rope climb practice

Monkey bars baby

Run in Mud Obstacle Race Training-12/15/13

Cold and rainy, I think it's a great time for a hike? I am not big on driving to a good hiking place, so I just hike the neighborhood. I have lots of hills and walk in my neighbor's grass. Oh well.

The following is a great workout that will build your strength and perform lifting and carrying performance.



15 burpees
Walk 1 mile with 45 pound back pack
15 burpees
Pull ups with leg lifts to muscle failure
Rope climb
Chin ups with leg lifts to muscle failure
Walk with hands from bottom of swing set bar or monkey bars
Rope climb
Walk with hands from bottom of swing set bar or monkey bars
Sprint walk 1 mile

Want more exercises? Here you go:

Here's the print version: Or try the Kindle version:

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-4/19/13

Now, we go back to the track. It’s hot, so take your time and be careful of the metal obstacles. They could be ON FIRE.

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
• 10 burpees
• run 1 lap
• 10 burpees
• run 1 lap

Begin obstacle course 2 obstacles per lap

• 6 pull ups/leg lifts
• tire run
• 1 lap

• monkey bars with hanging rings
• 4 foot wall
• 1 lap

• monkey bars with hanging rings
• 6 pull ups/leg lifts
• 1 lap

• parallel bars
• incline monkey bars
• 1 lap

• rope climb
• balance beam
• 1 lap

•  monkey bars
• 6 pull ups/leg lifts
• 1 lap

Now we will focus on climbing obstacles. I’m pretty solid on the chest and arm strength, but need work on balance and climbing confidence.

•  obstacle climb (incline ladder)
•  4 foot wall
•  1 lap

•  obstacle climb (incline ladder)
•  4 foot wall
•  1 lap

• obstacle climb (incline ladder)
• 4 foot wall
•  1 lap

 Cool down lap

 Walk

Drink water often and in generous amounts...

Run in Mud Obstacle Race Training-7/9/13

It's time for the block party. As a reminder, chose a distance around your neighborhood that will allow you to run a loop. The intent is to run a lap, do three obstacles and repeat four times. When done, you'll have finished a 5k route with 12 obstacles.

Bear crawl 15 yards

Climb an obstacle with a rope (I climbed the wall of my children's swing set with a rope tied to the top.

6 pull ups with leg lifts

Run 1 lap

Bear crawl 15 yards

6 pull ups with leg lifts

10 burpees

Run 1 lap

6 pull ups with leg lifts

10 burpees

Monkey bars or hand over hand obstacle. Try to go 20 feet (I used the swing set)

Run 1 lap

Carry 40 pound back pack with arms in the curl position up and down driveway

10 burpees

Monkey bars or hand over hand obstacle. Try to go 20 feet (I used the swing set)

Run sprints between mail boxes to finish your run. This time carry a 1 gallon jug filled with water.

For example, my block is .96 miles. I ran three laps and finished with about a half mile worth of sprints to make it a 5k.

Don't forget, more exercises are here:

Run in Mud Obstacle Race Training-6/25/13

Find motivational swag at 

www.cafepress.com/redbikepublishing

92 degrees and very hot. Be careful today on the workout. I decided to sleep in and work out in the afternoon. I chose to go to the track with an obstacle course. It is well shaded, has a water fountain, but still very hot and challenging physically and mentally. I chose to focus on the run and work in fewer obstacles. Where I would normally go 3.5 and do each obstacle twice, I ran 3.1 and did the obstacles one time each. Some obstacles were too hot to the touch and I chose to do burpees instead. I ended up doing 70 burpees where I intended to do 60.

Workout for 1/4 mile track.

Warm up:

1 lap

15 burpees

1 lap

15 burpees

1 lap

15 burpees

1 lap

15 burpees

Main set:

1 lap

Climbing obstacle

6 pull ups with leglifts

1 lap

Monkey bars

Balance obstacle (balance beam)

1 lap

6 pull ups with leg lifts

Tire obstacle (run through tires

1 lap

Ring monkey bars

Jump over 4 foot wall

1 lap

Ring monkey bars

6 pull ups with leg lifts

1 lap

Parallel bars (too hot substituted 5 burpees)

Incline ring obstacles

1 lap

Rope climb

1 lap

2 x monkey bars

5 burpees

Cool down:

Walk 1 lap

Check out this book:

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-6/4/13

Warm up:

Stretch

10 push ups

20 jumping jacks

Walk for 5 minutes

Main Set

Block run for 4 miles

1st time around block

Hang from ibeam, monkey bars or 4x4 and cross hand over hand

Carry 45 pound back pack up driveway and back

2nd time around block

Spiderman crawl

10 burpees

3rd time around block

10 burpees

Hang from ibeam, monkey bars or 4x4 and cross hand over hand

Carry 45 pound back pack up driveway and back

4th time around block

Spiderman crawl

10 burpees

Hang from ibeam, monkey bars or 4x4 lift legs over head x 10

Plank for 1 minute

Side plank for 30 seconds

Side plank for 30 seconds

Cool Down:

Stretch

Breathing exercises

Obstacle Race Training-5/30/13

Today's training:

Warm up:

Stretch

Rotate

10 push ups

20 jumping jacks

Short walk (about a football field)

Main set (work out with block run-about 4 miles):

20 burpees

Cross an I beam, swing set, or monkey bars obstacle (hand and go hand over hand)

Run around block (mine is .772 miles)

20 burpees

Cross an I beam, swing set, or monkey bars obstacle (hand and go hand over hand)

Run around block (extend distance-I went .79 miles)

Spiderman crawl (15 feet)-gut is low to ground, but not touching

15 burpees

Spiderman crawl (15 feet)

Run around block (extend distance-I went .79 miles)

Spiderman crawl (15 feet)-gut is low to ground, but not touching

15 burpees

Spiderman crawl (15 feet)

Run around block (extend distance-I went 1.5 miles)

Cool down:

Stretch

Deep breathing

Obstacle Race-St. Claire Scramble

The St. Clair Scramble is located in a small Alabama town. This group is well organized an put on a great obstacle. They've got a website, Twitter, and Facebook accounts. Today was a stormy day and they coordinators posted race updates regularly and let everyone know that there were no cancellations planned. Just more mud.

I arrived at the school and paid $10.00 for parking and transportation to the race. Once there, I received my race packet which included a shirt, sample drink packets and coupons. Once checked in, I listened to music, stretched, warmed up and waited for my heat to start.

The scramble is a challenging obstacle and mud event  featuring steep hills. If the hills aren’t challenging enough for you (I'll bet they are, they kicked my rear), there are 25 obstacles ready to meet any fitness level. So, 3.1 miles with 25 obstacles is nothing easy, but the hill training, burpees and obstacle prep really helped.

As I mentioned there were 25 obstacles. Not many were physically demanding in and of themselves. But, combined with the exhausting hills, they proved breath taking. On event featured a trench filled with muddy water with a grate above the water line. The trick is to propel yourself along pulling on the grate all the while submerged. I’m a good swimmer and decent with holding my breath, but this short ride kicked me.

Other challenges included tire, hay, mud hills, rope climb, log carry, more obstacles and more hill dashes. All tough and definitely of US Army Ranger certified as claimed. And….usually following a grueling hill climb.

There were water points along the way and water and fruit at the finish line (at the end of a long hill climb...well played). 

The times would not be posted for another day or two, so this was an anti-climatic, no award ceremony ending. But, this is not unusual for the obstacle races I have attended. It just takes time to get the scores together and ready to present. 

There are showers and a changing tent for those quick clean ups at the end.

I recommend this run. It’s challenging and fun!!! The staff and vendors are very helpful and friendly, the best I've seen yet.

Recommended exercises specifically for this course:

• hill sprints
• bear crawl
• rope climb
• tall obstacle climbs
• log carry

              

Obstacle Race Training-01/02/13

Go to a quarter mile track that has obstacles. Or find a way to work similar obstacles into the work out. These are fun and will warm you up as well as provide a little diversity to your endurance improvement.

Begin with four warm up laps ON THE OUTSIDE LANE (Obstacle runners don’t take the easy route). If possible, run in grass outside of the track.

Then work in four obstacles per lap as follows sprinting on the straight ways and jogging on the curves:

      

·        Eight foot tall ladder obstacle to climb over

·        Chin up bars (5 pull ups with leg lifts)

·        Tire trot

·        Rings (monkey bars)

·        Run a lap

·        Five foot wall

·        Rings

·        Chin up bars (5 pull ups with leg lifts)

·        20 Incline sit ups

·        Run a lap

·        Incline rings

·        Parallel bars

·        Rope climb

·        Balance obstacle

·        Run a lap

·        Monkey bars

·        Chin up bars (5 pull ups with leg lifts)

·        Run a lap

·        Run four laps with sprints

·        Rest

·        100 jumping jacks

·        50 crunches

·        20 leg lifts

·        15 close hand push ups

·        15 shoulder with push ups

·        20 wide arm push ups

·        Stretch

Sure it’s cold outside, but it’s already January. Before you know it you will be competing in the Spartan Race, Warrior Dash, Moonshine Mud Run, Foam Run, and other events as early as March. That’s just a few months away. So, let’s go…Huah!

Build your own obstacles. Here's some recommendations from US Army Physical Readiness Training

Tarzan Instructions from US Army Physical Readiness Training

Obstacle Run Training-12/19/12

Run 5.5 miles and begin with an easy pace. Make sure you stretch just a little to get the kinks out of your legs. Once ready, head out the door to your favorite trail and go.

As you run, pour it on for about thirty seconds and then jog for five minutes. This will get you used to forcing sprints and demanding something from your body when you need it.

Be sure to not only run off the paved areas, but along grass, ditches and where ever your adventures take you. During my run I jumped across narrow ditches that run perpendicular to my course and through ditches that run parallel to the course.

If you run through neighborhoods, run in grass and stay off the sidewalks. You might have to dodge poles and mailboxes, but it will keep you sharp.

For those of you who live in Huntsville, Alabama and who might work on Redstone Arsenal, we have a fitness trail. The run covers miles and miles of asphalt trail. However, when possible I run the just off the trail and through leaves, woods and fields. My run goes from the Von Braun II building to the swimming pool and then back.

Try these obstacles from the Army Physical Readiness Training book. They are fun:

Obstacle Race Training-12/12/12

Today I worked out after work and lucked out with a 50 degree training setting. Though it was cold, I was able to get warmed up quickly. Today was a track work out at the local obstacle course. The army post has a quarter mile track with the following 14 obstacles:

·        Eight foot tall ladder obstacle to climb over

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Tire trot

·        Rings (monkey bars)

·        Five foot wall

·        Rings

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Incline sit ups

·        Incline rings

·        Parallel bars

·        Rope climb

·        Balance obstacle

·        Monkey bars

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

Began workout in the gym with:

·        Dumbbell farmer carry for 30 yards, three cycles with 60, 55 and 60 pounds

·        10 dumbbell burpees with 2 x 20 lbs dumbbells

·        Once cycle of one arm dumbbell farmer carry with 60 lbs.

Move to the track for a four mile run:

Start with a half mile warm up (2 laps)

Run six laps as follows:

Do two obstacles then  a lap, sprinting on the straightaway and jogging on the curves

After four laps do three obstacles for the final two laps

Run the next six laps in the same manner

By now all obstacles should have been completed twice.

Finish with a two lap cool down.