Obstacle Race Training-4/15/13

This is my quad chart....
Get your obstacle race swag

I could not run today as I rolled my ankle last week. Tested the ankle with an upper body and leg workout.

• 51 Pull-ups 
• 30 Leg lifts
• 100 burpee with Push-ups
• 50 Air squats
• 10 Jumping Lunges forward
• 10 Jumping Lunges Lateral
• 20 Box Jumps
• Stretch

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-4/1/13

If you are racing in an event this weekend, it's time to taper off. I'll be running the MZBC Lead Me To the Cross 5k this Saturday. 




Run hard today, and light for the rest of the week.

Run a 5k for personal best

Bike for 2 miles

10 burpees with push-ups

18 Pull-ups with leg lifts

Stretch

Semi-Burpee. The 8-Count push-up as seen in
Army Physical Readiness 

Obstacle Race Training-3/14/13

This is the second and last hill workout this week. Work on your endurance and sprinting. It might hurt now, but energy will be there when you need it most...during the race. Huah!

• Run 4 miles on a hilly course
• Sprint uphill when possible
• Add this sprint work out to uphill runs - sprint to the first mailbox and run to the  second mailbox, sprint to the first mailbox and etc
• Work in 60 burpees
• Rest
• 3 sets of 11 pull-ups with leg lifts
• Stretch

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-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