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-6/11/15

Block Party! Oh yeah, we're back. It's been way too long since we celebrated fitness. The block party is intense, but fun and keeps you close to your home. The idea is to start at home, complete a circuit, then return for some water and repeat.

My block is 1.1 miles with a hill, a playground, and some equipment at my house. Here's a great workout:

Warm up:
Stretch muscles and rotate joints for 6 minutes

Main set:

Repeat three times:
Climb rope
5 pull ups with leg lifts
10 box jumps
Monkey bars
Balance beam (run along curb)
Run 1.1 miles

Followed by:

Plank hold for 2 minutes (add  spider man push ups during the time period)
Side plank hold for 30 seconds on each side.

Cool down:
Walk .2 miles

There are so many exercises to do. Many are covered in this great book from the US Army:

Run in Mud Obstacle Race Training-4/22/15

Savage Race Georgia April 2015

Run a 5 k with some obstacles

Run 1 mile
4 lengths of monkey bars
10 spiderman burpees
10 burpees

Run 1 mile
10 spiderman burpees
10 burpees
4 lengths of monkey bars on 4x4 post (swing set)

Run 1.1 miles
Rope climb with 5 pull ups

Run In Mud Obstacle Race Training-11/26/14

Warm up:
Stretch
Rotate

Main set:
Do the Murph, a total of 2 mile run 100 pull ups, 200 push ups, 300 squats for time. I did it as follows in 38 minute and 46 seconds:

10 pull ups, 20 push ups, 30 air squats x 5
Run 1 mile

5 pull ups, 5 push ups, 15 air squats, 5 push ups x 10
Run 1 mile

Cool down:
Stretch

American Ninja Warrior add on:
1 minute of monkey bars

More warrior training from real warriors:

Run in Mud Obstacle Race Training-9/3/14

Stretch

Rotate

Run 1 mile

Monkey bars x 4

Run 1 mile

Monkey bars x 2

Run 1 mile

Monkey bars x 2

Run 1.5 miles

Monkey bars x 2

6 pull ups with leg lifts

Army Physical Readiness Training 

Get these exercises and more. Get ready for obstacle races with Army training.

Run in Mud Obstacle Race Training-8/26/14

Here is a good sprint and core workout. Try to run the distances at race pace. Find a shade covered location for the end of run exercises.

Rotate

Stretch

8 Pull ups with leg lifts

10 air squats

8 alternate grip pull ups with leg lifts

10 side lunges each leg

8 chin ups with leg lifts

10 side lunges each leg

Run 1 mile at race pace.

10 push ups x 2

Monkey bars x 2

Rest for 2 minutes

Run 2.5 miles

10 push ups x 2

Monkey bars x 2

Rest for 2 minutes

Run 1 mile

10 push ups x 2

Monkey bars x 2

Run in Mud Obstacle Race Training-4/10/14

This run is designed for those training for longer obstacle races. The Spartan Super, Spartan Beast, Tough Mudder, and generally those runs that go on for 8 miles or longer. Are you ready?

 It's important to break up your runs to prepare you for the demands of obstacle racing. Run 5.5 miles. Every 1/4 mile perform these exercises to simulate obstacles:

Obstacle 1: Monkey bars
Obstacle 2: 6 chin ups with leg lifts
Obstacle 3: 10 box jumps
Obstacle 4: run on curb for balance
Obstacle 5: 6 pull ups with leg lifts
Obstacle 6: Monkey bars
Obstacle 7: 10 box jumps
Obstacle 8:  run on curb for balance
Obstacle 9:  15 air squats
Obstacle 10:  15 air squats
Obstacle 11: 20 push ups
Obstacle 12: 20 push ups
Obstacle 13: Wall climb
Obstacle 14: Lateral wall climb
Obstacle 15: Wall Climb
Obstacle 16: Lateral wall climb

Run the rest of the way home and stretch.

Run in Mud Obstacle Race Training

Run 5k

Hang from I beam or swing set bar and walk hand over hand
Rope climb

Hang from I beam or swing set bar and walk hand over hand
Rope climb

Hang from I beam or swing set bar and walk hand over hand
Rope climb

Bear crawl 20 feet

Crab crawl 20 feet

More obstacle training ideas here:

Run in Mud Obstacle Race Training-11/19/13

This workout is killer. Running with intermittent burpees builds endurance and strenght. It reminds of racing where I feel I want to vomit and my body screams STOP! 


Tough it out if you can an train as if you are in competition. That way you build confidence and know that you can still kick in some effort when you feel your weakest.

10 burpees
Pull ups with leg lifts to muscle failure
Run 2 miles with 10 burpees every 1/4 mile
Run 2 miles at race effort
Monkey bars x 2
Chin ups with leg lifts to muscle failure
Stretch

This book has obstacles and exercises that you can adopt to your workout program, check it out:

Run in Mud Obstacle Race Training-10/26/13

Less than a week until the Warrior Dash Alabama and I am ready to go. This is the time I start to scale back my training to maintain my fitness. I don't want to go to the event tired, sore or injured.

Run two miles

Practice balance exercises

30 close hand push ups

30 sit ups

30 push ups

30 sit ups

30 wide arm push ups

30 sit ups

Monkey bars

Rope climb

More exercises here:

Run in Mud Obstacle Race Training-10/22/13

Run 4 miles
25 box jumps
30 push ups
40 sit ups
25 box jumps
30 push ups
40 sit ups
25 box jumps
30 push ups
40 sit ups
Monkey bars

Run in Mud Obstacle Race Training-10/17/13

Fun under a bridge I-Beam

Hill workout today in preparation of the Warrior Dash Alabama event coming up November 2, 2013. 

This time, begin with 10 burpees. Then, run a mile through the hilliest parts of your neighborhood (or find a hilly place). Take time at one of the hills to do a repeat event. Run up and down the hill five times and do 10 burpees at the top each time. 

Throw this additional exercise in. Along the route, run a few yards on the curb. It will help with the Warrior Dash balance obstacle.

Run home and do 10 more burpees.

Rope climb x 2

Monkey bars x 2

Crawl 20 feet

Stretch

In the end the run turned out to be a 5k.

Until I write my Run in Mud book, check this one out:

Run in Mud Obstacle Race Training-10/12/13

Hill workout today. This is in respect to the Warrior Dash Alabama event coming up November 2, 2013. I know that area of Alabama and it has lots of hills. I did the St. Clair Scramble in March and they had an obstacle on top of every hill. I was ready then and I want to be ready now. So here we go.

Start out with 5 burpees. Then, run a mile through the hilliest parts of your neighborhood (or find a hilly place). Take time at one of the hills to do a repeat event. Run up and down the hill five times and do five burpees at the top each time. Run home and do 5 more burpees.

In my case, up and down each time equated to about .25 miles. In the end the run turned out to be a 5k.

Rope climb x 2

Monkey bars x 2

50 sit ups
50 flutter kicks
50 crunches
50 leg spreaders
20 supine leg lifts
20 supine leg raises (legs at 90 degrees and lift lower back off the floor)
20 bicycles

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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