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

Always time to work out

I went to the park with my daughters and enjoyed a nice walk. We came to a bridge that spanned a swollen creek. The bridge was supported by an I-beam, so I thought, "why not"...

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This is my training area where I practice obstacle races. The setting is a quarter mile track with 8 lanes and I spend most of my time on the outer five lanes.

Many of the obstacles are covered in the photo, but are very challenging. Here's a great workout:

• Stretch
• 20 burpees/push ups
• Run 1 lap
• 20 burpees/push ups
• Run 1 lap
• Begin obstacle course 3 obstacles per lap
• 6 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
• 1 lap
• 20 incline sit ups
• 2 x Parallel bars
• 2 x incline monkey bars
• 1 lap
• 2 x rope climb
• 1 x balance beam
• 2 x monkey bars
• 1 lap
• 6 x pull ups/leg lifts
• obstacle climb (incline ladder)
• 6 x pull ups/leg lifts
• 1 lap
• 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
• 20 incline sit ups
• 1 lap
• 2 x Parallel bars
• 2 x incline monkey bars
• 2 x rope climb
• 1 lap
• 1 x balance beam
• 2 x monkey bars
• 6 x pull ups/leg lifts
• 1 lap
• obstacle climb (incline ladder)
• 6 x pull ups/leg lifts
• tire run
• 1 lap
• 4 x pull ups/leg lifts
• 4 x pull ups/leg lifts
• 4 x pull ups/leg lifts
• Stretch

From FM 7-22

You can find these obstacles and more in:

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Obstacle Race Training-3/7/13

Warm up:

Stretch

Main set:

•  Run 4.5 miles – do 10 burpees with push-ups for each mile. Attempt a total of 50 burpees with push-ups
•  50 crunches
•  Rest 
• 50 crunches
•  Rest
•  20 leg lifts
•  Rest
•  20 leg lifts
•  Rest
•  20 leg lifts
•  Rest
•  40 leg spreaders
•  Rest
•  40 leg spreaders
•  Rest
•  20 bicycles
•  Rest
•  20 bicycles
• Rest
• 20 leg lifts

Cool Down:

Stretch

Obstacle Race Training-3/5/13

Monkey Bars as Demonstrated in the book,
Army Physical Readiness Training

Warm up:

Stretch

Main set:

• Move to a track or obstacle course for a three mile run with obstacles
• Run .5 miles at an easy pace
• Run .5 miles at a faster pace with sprints

For the last 1.5 miles

• Work in two obstacles per lap as follows sprinting on the straight ways and jogging on the curves:(If you are too tired or not able to work an obstacle or don’t have an obstacle course substitute each obstacle with 10 burpees (with pushups))

• Eight foot tall ladder obstacle to climb over
• Chin up bars (6 pull ups with leg lifts)
• Tire trot
• Rings (monkey bars)
• Five foot wall
• Rings
• Chin up bars (6 pull ups with leg lifts)
• 20 burpees with push-ups
• Incline rings
• Parallel bars
• Rope climb
• 20 burpees with push-ups
• Monkey bars
• Chin up bars (6 pull ups with leg lifts)
• Run .25 miles
• 10 burpees
• Run .25 miles
• 10 burpees
• 12 pull-ups
• Rest
• 20 pull-ups (break up into sets as necessary)

Cool down:

Stretch

Why I didn't post for a whole week

I was in Disney World enjoying the entertainment and the family, that's why. However, I was still able to work out. Here's a good plan for a long vacation in a theme park:

Eat well. There are a lot of choices and food in abundance. Eat the right things and in moderation YOU DON'T HAVE TO EAT EVERYTHING THAT'S SERVED. Choose the chicken over the beef and the fish over everything else. Eat vegetables and other healthy servings and watch the bread, gravy and sweets.

Carry the back pack. Chance are you won't be able to do obstacle types of exercises while in a small hotel and a packed agenda. However you can carry the back pack. This will add weight and challenge your walks.

Carry a child. If you have children, carry them if they aren't too big. A piggy back ride or front carry will also keep your muscles and core toned for future race events.

Do what you can in the hotel. I was able to do burpees, push-ups and an incredible amount of abs in just a short amount of down time.

Drink lots of water. You'll be tempted to drink juices, coffee and sodas, but take the water. You'll stay hydrated and keep the vacation pounds from clinging.

Rest. It's fun at the park, but you still need your rest.

Spend time with your family. It's a vacation for crying out loud.

Obstacle Race Training-3/4/13

Run 5 miles. Run several sprints every mile and really challenge yourself. If you've followed my blog, you might be breaking up your runs with burpees and other exercises. Today is just a day to blow out the pipes. Just run, then put sprints on top of the run.

More tomorrow.

Obstacle Race Training-02/10/13

Sprint day. This is a two mile exercise divided up into quarter mile obstacle training events:

Stretch

Run .25 miles

10 Jeffreys (burpees with two push-ups)

Run .25 miles

10 Jeffreys (burpees with two push-ups)

Run .25 miles

10 Jeffreys (burpees with two push-ups)

Run .25 miles

10 Jeffreys (burpees with two push-ups)

Run .25 miles

Dumbbell farmer carry (on race day you might need to carry up to 40 pounds up a hill. So, do exercise with at least:

Men: 40 pounds on each arm

Women: 20 pounds on each arm

Run .25 miles

10 burpees with one push-up

Run .25 miles

Single dumbbell farmer carry alternate arms

Run .25 miles

10 burpees with one push-up

Stretch

Obstacle Race Training-02/03/13

I only intended to do a small workout, but was soon overcome by good feelings. So I kept it up and added more to it. I worked out the chest and shoulder muscles for those monkey bar and wall climb events, the abs for endurance and a very hilly sprint laden 3-

4 mile run for that extra boost when needed.

Stretch

Chin-ups to muscle failure

Rest

Pull-ups to muscle failure

Rest

Alternate grip chin-ups to muscle failure

Rest

30 body weight knee bends

Rest

20 body weight knee bends

Rest

Push-ups to muscle failure (close hand)

Rest

Push-ups to muscle failure

Rest

30 leg lifts from chin-up bar (work it in with chin-ups if you can)

Rest

40 crunches

Rest

15 leg lifts with hip elevation (supine)

Rest

15 leg lifts with hip elevation (supine)

Rest

30 scissors kicks

Rest

30 scissors kicks

Rest

20 supine bicycles with alternate knee to elbow touch

Rest

20 supine bicycles with alternate knee to elbow touch

Rest

20 crunches with straight leg lifts

Rest

20 crunches and bring knees to chest

Rest

20 scissors kicks

Rest

40 crunches

Rest

20 leg spreaders

Rest

20 dips on coffee table

Rest

20 dips on coffee table

Run 3-4 miles (if you can, work some hills in there)

Stretch

Obstacle Race Training-01/17/13

Cold, rainy, maybe some sleet and snow.  This weather is perfect for running in mud, but if you can't, go to the gym. It's a little too slippery to risk injury running on icy or slushy roads.

• Stretch
• Run .5 miles
• 10 x Jeffreys (burpees with 2 push-ups each)
• Run .5 miles
• 10 x Jeffreys (burpees with 2 push-ups each)
• Run .5 miles
• 10 pull-ups with one leg lift each pull-up
• Dumbbell farmer carry (I weigh 150 and use between 65 and 75 pound dumbbells in each hand. Walk with correct posture for 50 feet)
• Run .5 miles
• 10 pull-ups with one leg lift each pull-up
• Dumbbell farmer carry
• 10 minutes on elliptical (settings: Random hills, weight set to 5 lbs more than I weigh, level 10 out of 15, and keep speed between 6.1 and 7.0).
• Dumbbell farmer carry
• 10 chin-ups
• 10 Jeffreys
• Str-e-e-e-etch