Run In Mud Obstacle Race Training-9/21/15

Big race this coming Saturday with the 2015 Decatur Urban Assault. I am attempting to taper my distance and workout, but still maintain my fitness for the races a few weeks later. I've decided to taper to 75% distance and 50% obstacles strength training. The obstacle strength training takes more time to recover. So, this week I'm working in short run distances and sprints.

Run 4.1 miles at 10k pace.
Do 10 spider man burpees each mile
Walk .5 miles
Do 3 sets of 7 pull ups with leg lifts

Run in Mud Obstacle Race Training-9/16/15



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The following workout includes alternate workout routines and ideas. There are multiple ways to do exercises and multiple platforms for doing them. For example, you can balance on a 1 x 6, a street curb, or playground equipment. Today's workout includes alternate workout resources to get you ready for the next Spartan Sprint, Warrior Dash, Tough Mudder, Savage Race, Battlefrog or other event.

Run 4.1 miles at a moderate pace (5 or 10k race pace). Be sure to incorporate hills and some grass work (run in grass or along trails). 


Here are some good hills:


Hill

stairs and hill

Perform the following obstacles after the run. The obstacles are listed with pictures and some alternatives.

Climb 18 foot rope

Rope climb at obstacle course

18 foot rope in back yard

Navigate balance obstacle x 2

Balance platform

Roadside curb

 

Playground balance beam

6 pull ups

Pull up on swing set or Cannon Balls

Different pull up grips

Gym pull up bar

Playground pull up bar

 



Navigate balance obstacle x 2



Cinder block rope pull

Three cinder blog

Spear throw-5 x for each arm

Run in Mud Obstacle Race Training-3/31/15

Block Party!!!

It's been a while, but time for the block party. We run around our 1.0 mile block and perform obstacle training worthy of Warrior Dash, Spartan Race, Savage Race, Tough Mudder and all the rest (still mad at Battlefrog for cancelling Nashville. But I am grateful for the total refund :))


Run 3.1 miles. Each mile, do the following: I do the first two exercises before the run and the last three along the way.

10 burpees
5 pull ups with leg lifts
6 spiderman burpees
Monkey bars x 2
6 Spiderman burpees 

The run took approximately 22 minutes and the workout took almost eight minutes for a total of 30 minutes.

Run in Mud Obstacle Race Training-3/6/15

Still icy, so no running yet. I am still getting ready for American Ninja Warrior. Here's a good workout in spite of no run...

50 pull ups with leg lifts. Do these in any style. I did:
10 pull ups 
10 alternate grip pull ups
10 chin ups
7 pull ups from straps x 3

6 single leg air squats each leg x 3

Rope climb

20 push ups x 3

L sit lift. Hold for 10 seconds. Repeat  4 x. (Sit on floor with legs extended in front. Put hands on floor at side. Lift body.)

Walk 3.2 miles

Run in Mud Obstacle Race Training-2/16/15

Today is the modified Murph. A regular Murph is a 1 mile run; 100 pull ups, 200 push ups, 300 air squats (broken up into manageable sets), can involve a 25 lbs weight vest, and is a timed event to be done as quickly as possible). This will be a 3.1 mile run with two part workout.

It’s raining and cold and I am cancelling the morning workout for an afternoon one in the gym. Don’t worry, it’s just a diversion and just as tough as any other outdoor workout.

Warm up:

Stretch

Rotate

Main set:

Run 5k for personal record on a tread mill

Strength exercises (break up into manageable sets, but get them done as quickly as possible)

50 pull ups

100 push ups

150 air squats

                                               

Run in Mud Obstacle Race Training-8/28/14

This is a fun work out that you can involve your neighbors in. I included the UPS drive in my work out. I ran the same route and tried to keep up with him. During a 1.5 mile leg, we were on the same delivery route and I was able to catch up to him at each of the stops. He saw what I was doing and offered encouragement and the possibility of sharing his responsibilities...lol.

Stretch
Rotate
8 pull ups with leg lifts
10 lunges each leg
8 alternate grip pull ups with leg lifts
10 side lunges each leg
10 chin ups with leg lifts

Run 2.5 miles
Swim 600 yards
Run 2.5 miles

8 alternate grip pull ups
8 pull ups
8 chin ups

Stretch
Monkey bars

Here is a book with some great obstacle course ideas and workouts:

Run in Mud Obstacle Race Training-1/30/14

Don't let this winter fool you, warm weather will be here soon and the March races are lined up for your participation. Stay focused and let promise of crawling through warm much feed your motivation. Ready for Warrior Dash, Spartan Race and Tough Mudder? Here we go:

Warm up:
Brisk 1 mile walk

Main set:
8 pull ups with leg lifts
6 pull ups with leg lifts
5 alternate grip pull ups with leg lifts
5 alternate grip pull ups with leg lifts
5 alternate grip pull ups with leg lifts
10 chin ups with leg lifts
5 chin ups with leg lifts

leg lifts/flutter kicks leg spreaders for 30 seconds
leg lifts/flutter kicks leg spreaders for 30 seconds
leg lifts/flutter kicks leg spreaders for 30 seconds

Run In Mud Obstacle Race Training-Arctic Blast Edition

 

 
Here is a good workout for those stuck in the blizzard. If it's unsafe to get out, STAY IN. Be safe, warm and hold out for just a little while longer. Remember we're praying for you.

It may be a good day to take out old workout DVDs and do something different. Or, you can do some of my favorite indoor exercises.

Here's a good workout for day two of the Arctic Blast. This is a workout for those who are looking forward to March, the beginning of mud runs and obstacle races. Warrior Dash, Spartan Race, Tough Mudder; they are just about to gear up again. Don't let your circumstances keep you from doing some really good training.

Get on your elliptical machine or treadmill and go 1/4 mile intervals with 10 burpees after each interval. Do this for 1 mile

If you do not have a machine, no sweat, here's and alternative:

Warm up:
Stretch all parts of the body
Rotate all parts of the body
Jog in place for 30 seconds
10 push ups
10 sit ups

Main set:
Run in place for 2 minutes
10 burpees
Run in place for 2 minutes
10 burpees
Run in place for 2 minutes
10 burpees
Run in place for 2 minutes
10 burpees

50 sit ups
30 flutter kicks
20 leg spreaders
50 sit ups
30 flutter kicks
20 leg spreaders
50 sit ups
30 flutter kicks
20 leg spreaders

Cool down:
Stretch

Keep up the motivation and high spirits, everyone is pulling for you.

Run In Mud Obstacle Race Training-8/27/13

92 degrees and very hot. Be careful today on the workout. 

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

Ring Monkey Bars

Workout for 1/4 mile track.

Warm up:

1 lap

15 burpees

1 lap

15 burpees

Main set:

6 pull ups with leglifts

Monkey bars

Tire obstacle (run through tires

1 lap

Ring monkey bars

Jump over 4 foot wall

Ring monkey bars

Incline ring obstacles

1 lap
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

Repeat main set

Climb obstacle

Cool Down:

Walk a lap

Run in Mud Obstacle Race Training-8/20/13

Block Party, Wohoo!

25 body weight squats
6 pull ups with leg lifts
Spiderman crawl 20 yards

Run .9 miles

25 body weight squats
6 pull ups with leg lifts
Spiderman crawl 20 yards

Run .9 miles

10 burpees
rope climb
hand over hand bar traverse (monkey bars)

Run .9 miles

10 burpees
rope climb
hand over hand bar traverse (monkey bars)

Run .9 miles

Carry heavy weight on back for .75 miles ( carried my six-year-old daughter on my shoulders)

Find RiM Obstacle Race Training, cross fit training, circuit training, grass drill and other exercise ideas here:

Obstacle Race Training-3/13/13

The elliptical machine again. This a great workout and will serve as a change of pace from running. Though not running, it is a good way to increase strength, endurance and cardio necessary to devour obstacles on the course.  Race season starts soon, so let's workout different muscles while resting the ones we've worked.

Do 25 minutes on the elliptical. Set the machine for random hills and at least level 6 of 10 for resistance

Attempt to do at least 2.5 miles in the 25 minutes. Then:

• 50 crunches
• 50 crunches
• 30 back scratchers
• 30 back scratchers
• 20 bicycles
• 20 bicycles
• 20 leg lifts
• 20 pelvic lifts (legs at a 90 degree angle, lift pelvis
• 20 bicycles
• 40 crunches

 

 

Obstacle Race Training-3/12/13

How does a Spartan, warrior, mudder, moonshine mud, and other obstacle runners (obstaletes) maintain?

By training and making the right choices

Look for challenges during workouts

Don’t complain about traffic; they’re obstacles

Dogs; children, playground, curbside trash, water sprinklers are all fair game. Play with them, dodge them, jump over them.

Take the stairs, not the elevator

Walk during breaks, don’t stay in your chair

Bring fruit from home, leave the licky chewies in the machines

Obstacle Race Training-3/11/13

Let’s work on our endurance with focus on legs and arms. The elliptical machine is a good way to increase strength, endurance and cardio necessary to devour obstacles on the course. But, we won’t forget the other exercises that will put us over the top quickly; burpees and pull-ups.

Do 25 minutes on the elliptical. Set the machine for random hills and at least level 6 of 10 for resistance

Attempt to do at least 2.5 miles in the 25 minutes. Then:

• 20 burpees (break up into as many sets as necessary)
• 33 Pull-ups with leg lifts (break up into as many sets as necessary)
• Stretch

Obstacle Race Training-1/17/18

Most of the south is enjoying warm sunshine. Great day to go and run. Find a 2.5 mile route and get to it. This is a great workout that incorporates up to 11 obstacles. Most 5k mud runs involve 12 obstacles, equivalent to one every quarter mile. This gets you ready to test your lungs for the run / obstacle / run pattern so familiar to obstacle athletes. Enjoy!

• Run .5 miles
• High crawl or bear crawl for 50 feet
• Run .75 miles
• 15 burpees with push-ups
• Run .75 miles
• High crawl or bear crawl for 50 feet plus
• 10 burpees with push-ups
• Run .5 miles
• leap over 3 foot obstacle 2x
• Cool down walk for 2 minutes
• Plank for 2 minutes
• Rest for 20 seconds
• Left side plank for 1 minute
• Rest for 20 seconds
• Right side plank for 1 minute
• Stretch
• Extra
• 3 x chin-ups to muscle failure (with leg lifts)

Need a place to do chin-ups and dips?

Obstacle Race Training-01/15/13

Today's exercise is a modification of the old Army Physical Fitness Test or APFT. When I was a soldier, we had to qualify annually by performing a timed event consisting of 2 minutes of push-ups, 2 minutes of sit-ups and a timed two mile run. These were sprint events that demanded strength, endurance and speed and will definitely benefit the obstacle runner. 

For obstacle purposes, I modified it a bit to provide the tough start and stop demands of a tough race.

• Stretch
• Run 1 mile at race speed (hills if possible)
• Rest 1 minute
• 2 minutes of push-ups
• Rest 1 minute
• 2 minutes of sit-ups
• Rest 1 minute
• 2 minute plank
• Stretch

Now go get 'em.  Huah!

You can see more exercises in the Army Physical Readiness Training book here.

APRT

Obstacle Race Training-01/09/13

Time for some obstacle training. This time we will work endurance and strength. Many obstacle races feature events that may remind veterans of military training. For example, the rock or sand bag carry may remind some of the Army Special Forces, monkey bars may be reminiscent of basic training, while the log carry has a Navy Seal flavor.

It's important to research the type of race you plan to enter. Be it the Spartan Race, Tough Mudder, Warrior Dash, Moonshine Mud Run or other obstacle challenge each race features its own brand of obstacle. Visiting race websites and getting the low down on obstacles is a smart move.

In the meantime, here is a pretty general obstacle challenge workout that will help you crush the course.

Stretch

Elliptical for 25 minutes. Set the resistance half way, keep the speed at least 6mph and select a hill workout. When you hit the 15 minute mark, do four or five minutes in the reverse direction, then change direction for the remainder of the workout. Keep it challenging and tough...

While your lungs are screaming and your legs aching:

Farmer carry-Walk 20 feet with single dumbbell hanging from your hand then switch arms and walk 20 feet. (work up to 1/2 of body weight total). This exercise mimics the water can / sandbag / log carry and does incredible core strengthening. Keep in mind that a 5 gallon water can weighs approximately 35 pounds.

10 Jeffreys (named after the author…burpees with two pushups per rep). You need a good exercise to simulate climbing up and over obstacles.

20 sit-ups

Walk 20 feet with dumbbells (try to work up to 1/2 body weight for each dumbbell). This exercise mimics the water can / sandbag / log carry and does incredible core strengthening.

10 Jeffreys (burpees with two pushups per rep). Is a great exercise to simulate climbing up and over obstacles.

20 leg lifts (lay down, lift your legs 90 degrees, then push your feet lifting your hips)

Walk 20 feet with dumbbells (try to get one half of body weight total). This exercise mimics the water can / sandbag / log carry and does incredible core strengthening.

10 Jeffreys (burpees with two pushups per rep). You need a good exercise to simulate climbing up and over obstacles.

20 twisting crunches (bring bent Knee up to meet opposite elbow count of 10 per side)

Stretch

Monkey Bars from Army Physical Readiness Training

Obstacle Race Training-1/5/13

Work in the yard for a few hours. It’s a good day to keep up with heavy weight chores that require lifting, racking, pushing a lawn mower and etc. Make sure to work vigorously and with purpose. If possible, fill a wheel barrow with rocks and bricks or something heavy enough to weigh it down. Sprint while pushing it up an incline and repeat a few times.

then: 

• Chin-ups with leg lifts to muscle failure
• Rest
• Pull-ups with leg lifts to muscle failure
• Rest
• Alternate grip pull-ups with leg lifts to muscle failure

Obstacle Race Training-1/3/13

Obstacles in most races involve walls, monkey bars, tarzan swings, rope climbs, burpees, and other exercises demanding upper body strength. Your training should include exercises like to following to allow explosive lifting from well trained muscles. Hands need to grip tightly, shoulders and arms need to pull body weight swiftly, legs need to jump high, lungs need to breath and the heart needs to pump. These exercises will help get you there.

• 25 minutes on the elliptical
• 3 x dumbbell curls sets to muscle failure
• Farmer dumbbell carry 20 yards

• Rest
• 3 x dumbbell press to muscle failure
• Farmer dumbbell carry 20 yards
• Rest
• 3 x dip sets to muscle failure
• 1 set of pull-ups with leg lifts to muscle failure
• Rest
• 1 set of chin-ups with leg lifts to muscle failure
• Rest
• 1 set of alternate grip chin-ups with leg lifts to muscle failure
• Rest
• Plank for 2 minutes
• 40 sit-ups
• Plank for 2 minutes
• 20 leg lifts
• Stretch

See more in Army Physical Readiness Training

Obstacle Race Training-12/26/12

Run 3 miles or go 25 minutes on the elliptical. Make sure you go hard to burn up those holiday treats you may have indulged a little too much in. Then:

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count leg lifts

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count scissors kick

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count leg spreaders

Stretch for 5 minutes

These exercises can help improve endurance, cardio and strength in preparation for obstacle races like Warrior Dash, Spartan Race, Tough Mudder, Zombie runs, Moonshine Mud Runs, Dirty Girl and more. They are non-traditional and should break up the rigors of a habitual training program. 

Army Physical Readiness Training

Not exactly a burpee, but so much more from Army Physical Readiness Training

Obstacle Race Training-12/14/12

Since my foot hurts today, I am not running.  But I’m not sitting around whining either, so here goes…

20 minutes on the elliptical at a power level of 15 out of 20 (2.30 miles)

20 yard farmer carry with two dumbbells

10 push-ups

10 burpees with push-ups

3 x 10 repetitions of shoulder press with barbells

20 body weight squats/air squats

10 yard farmer carry with one dumbbell/change arms and go 10 yards

10 push-ups

10 burpees with push-ups

10 x 3 repetitions of curls with barbells

20 body weight squats/air squats

5 minutes on the elliptical at a power level of 15 out of 20 (.525 miles)

20 yard farmer carry with two dumbbells

10 push-ups

10 burpees with push-ups

10 x 3 repetitions of bench press

10 body weight squats/air squats

10 body weight squats/air squats with barbell curls

Well, that’s it; I’m pumped and rested my foot. I still get a cardio, endurance and strength workout in the manner of a mudder, warrior, spartan, and zombie apocalypse survivor...Huah!