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-1/5/14

Military Style Exercises

Do a Murph minus the run. This engaging military based exercise will have you wishing you were running. The Murph should involve a 1 mile run followed by 100 pull ups, 200 push ups, 300 squats and another 1 mile run, so feel free to add the run if you have time. I am taking a run recovery 2 weeks off.

The calisthenics can be performed in any order and as many sets as necessary. Just keep moving; it's tough, but doable.

100 pull ups

200 push ups

300 air squats

Run in Mud Obstacle Race Training-11/09/14

Do pull ups anywhere

I do a lot of pull ups. Most of the time it's with a doorway pull up bar, and many times it's outside on a tree limb or swing set. Today is a hard workout day, so get ready. You've seen the exercises before in the Murph workouts, but we are going to do them in a different order and with a longer run.

10 pull ups with leg lifts

10 pull ups with leg lifts

10 pull ups with leg lifts

10 pull ups

10 pull ups

10 push ups

50 squats

10 push ups 

50 squats

10 push ups

50 squats

10 push ups

50 squats

10 push ups 

50 squats

10 push ups

50 squats

10 push ups

50 squats

10 push ups 

50 squats

10 push ups

50 squats

10 push ups

50 squats

5 pull ups,  10 push ups, 15 squats x 10

Run 5 miles

Walk 1/4 mile

Stretch

For more military style workouts, visit:

 Get motivated with your own chin up bar. I use this exact chin up bar at home and mix it up with a swing set pull up session.

Run in Mud Obstacle Race Training-9/29/14

I finally attempted the full Murph. Many of you who have read this blog witnessed my many half Murphs that I incorporated into these work outs. This time I was ready to tackle the real thing.

So, here is what I did last night. The entire event took 48 minutes:
1 mile run (6:48)

did the following for a total of 40 repetitions each
10 pull ups
10 squats
10 push ups

Did the following to complete a total of 50 pull ups
5 pull ups
5 push ups
15 squats
5 push ups

Performed the following until completed a total of 200 push ups
5 push ups
15 squats
5 push ups

Continued until completed a total of 300 squats

1 mile run (6:27)

In the world of Cross Fit, which I do not claim membership, there are many versions of the Murph. So many versions that I'm not sure if what I did was actually a Murph as intended, a sanctified version of the Murph or some disqualified version. There is a lot of speak about partitions, sequence and etc. Also, some say it's not a Murph unless you have a 25 pound vest. I did not use a vest. In fact, I barely weigh over 25 pounds myself.

For more great military based obstacle race work outs, get this book:

Run in Mud Obstacle Race Training-9/13/14

Army Physical Readiness Training Workout

I am training to do a Murph for record. This training is awesome in preparation for a Spartan Run, Warrior Dash, Tough Mudder or other mud run or obstacle race. The Murph only requires two miles, so add some distance. I am training with half the Murph workouts until I feel ready to do the entire test. The test requires a 20 pound weighted vest.

Run 1 mile
Monkey Bars x 2
run 2.5 miles
50 pull ups (I did the following):
10 pull ups with leg lifts
10 pull ups with leg lifts
10 pull ups with leg lifts
5 pull ups
20 air squats
5 pull ups
20 air squats
5 pull ups
20 air squats
5 pull ups
20 air squats

100 push ups (I did the following):

10 push ups

20 air squats

10 push ups

20 air squats

10 push ups

20 air squats

20 push ups

20 air squats

20 push ups

20 push ups

10 push ups

50 pull ups

100 push ups

160 squats complete

Other military exercises here:

 Get your weighted vest here:

 

Run in Mud Obstacle Race Training-9/11/14

Today as we reflect on 9/11, I wanted to honor our heroes while I going through my workout. I'm happy for the freedoms we enjoy as we workout, worship, go about our jobs and lives. I couldn't think of a better way to reflect on this important day than to honor one of our heroes, Captain Murphy, US Navy. Lieutenant Murphy died doing what he loved, protecting our freedom. He is known for a tough workout called in his honor, "The Murph".

The Murph consists of a 1 mile run, 100 pull ups, 200 push ups,  300 squats and a 1 mile run. I will not be doing that entire workout, simply because I can't. Lieutenant Murphy used to perform the workout with a weighted vest, that's tough. This is a variant, but still quite difficult.

The run is a total of 6.2 miles
The rest of the exercise includes:
80 burpees = 80 push ups and 80 squats
50 pull up/chin up/alternate grip pull up combinations

If you have platforms, jump on
and over. We have about 10 or 20
on our route...

70 air squats
20 push ups.
This is a total of 100 push ups, 50 pull ups, 150 air squats and the 6.2 miles. That's over half a Murph.

Here we go:

Run 1 mile
20 burpees
Run 1 mile
20 burpees
Run 1 mile
20 burpees
6 pull ups with leg lifts
Run 1 mile
20 burpees
Run 2.2 miles
6 chin ups with leg lifts

8 alternate grip pull ups with leg lifts
4 pull ups with leg lifts
20 air squats 
4 chin ups with leg lifts
20 air squats
10 pull ups
20 air squats
10 alternate grip pull ups
10 air squats

20 push ups

Now, take a deep breath, recover and have a few moments of silence for our heroes.

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-2/15/14

This is the Bennett Blast

In whatever combination, try to do 50 chin ups / pull ups, 100 push ups and 150 squats. Here's how I did it.

9 pull ups with leg lifts
25 air squats
5 Pull ups with leg lifts
25 air squats

9 chin ups with leg lifts
25 air squats

5 chin ups with leg lifts
25 air squats

9 alternate grip pull ups with leg lifts
7 lunges each leg
7 side lunges each leg

5 alternate grip pull ups with leg lifts
7 lunges each leg
7 side lunges each leg
8 pull ups with leg lifts 

25 push ups

25 close hand push ups

10 wide hand push ups

10 wide hand push ups

10 push ups

5 burpees

5 burpees

5 burpees

10 push ups

This ends up to be a little more than the goal, but you get the picture.

Run In Mud Obstacle Race Training-1/15/14

This is the half Murph blast. You might have heard of the Murph, a strenuous workout designed by a Navy Seal, Lieutenant Michael Murphy. The full Murph is a timed event of 1 mile run, 100 pull ups, 150 push ups and 300 squats. We'll just do half here. If you're feeling frisky, go for the full event. Feeling powerful, use a weighted vest.

Try to get 50 pull ups, 100 push ups and 150 squats

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

Repeat as necessary the goal is 50 repititions of pull/chin ups and 150 body weight squats

More advanced? add weights

Push ups to muscle failure. Try various arm widths until you reach 100
Do ab work outs between repititions:
Crunches
Sit ups
Supine bicycles
Flutter kicks

More military style workouts here:

Obstacle Race Training-5/2/13

Yesterday was just a run day following an intense upper body sprint workout. Feeling rested? Now try this...

11 Pull-ups with leg lifts
11 Pull-ups with leg lifts
11 Pull-ups with leg lifts

Run a 5k

15 burpees/push-ups
rest 20 seconds

15 burpees/push-ups
rest 20 seconds

10 burpees/push-ups
rest 20 seconds

Platform jump x 10
Platform jump x 10

Stretch

More punishing exercises here:

More punishing exercises here
RedBikePublishing.com

Obstacle Race Training-4/8/13

Alternate Grip Pull-ups from
Army Physical Readiness Book

This is the Half Murph Blaster. By the time you are finished, you’ll have completed the run plus 50 pull-ups, 100 push-ups and 150 squats (burpees count as push-ups and squats). Have fun:

• Run 3-4 miles
• Do sixty burpees with push-ups along the way
• Once finished, 20 burpees
• 11 pull-ups with leg lifts
• 11 chin-ups with leg lifts
• 11 alternate grip pull-ups with leg lifts
• 20 air squats
• 6 pull-ups
• 20 air squats
• 5 pull-ups
• 20 air squats
• 6 pull-ups
• 10 air squats
• 10 push-ups
• 10 push-ups
• Stretch

Obstacle Race Training-02/11/13

Do a half Murph and throw in an extra mile.

If you weren't already aware, A Murph is a work named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan. Lieutenant Murphy often performed the exercise with a weighted vest. 

His legacy lives on in this tough exercise he regularly challenged himself with. Can you do it? The Murph is a timed event consisting of:

Run 1 mile

100 chin-ups

200 push ups

300 squats

Run 1 mile

There are many variations to the Murph. You can do it chronologically, break it up into segments, eat it all at once, or whatever your taste and ability.

Here's today's workout that involves a half Murph with an extra mile for good measure. Once complete you'll have done three miles, 50 chin-ups or pull-ups, 100 burpees with a push up for each, and 150 body weight squats. I did it as follows:

Run .25 miles

15 burpees

Run .25 miles

15 burpees

Run .25 miles

15 burpees

Run .25 miles

15 burpees

Run .25 miles

15 burpees

Run .25 miles

15 burpees

Run .25 miles

10 burpees

Run .25 miles

30 body weight squats

Run .25 miles

30 body weight squats

Run .25 miles

60 body weight squats

Run .25 miles

30 body weight squats

Run .25 miles

Leap over 3 foot obstacle x 2

10 pull-ups

Rest

10 pull-ups

Rest

10 chin-ups

Rest

10 chin-ups

Rest

5 pull-ups

Rest

5 chin-ups

Stretch