Run In Mud Obstacle Race Training-11/9/15

Recovering from a BattleFrog event is tough. I am sore, but want to continue my workouts. I am taking a 2 week break from running to recover. The race season is over until next march and I am contemplating a new workout plan to prepare for the new race season. I'll add strength building to longer running distances. I believe the obstacles will become more technical and require greater strength and endurance. 

Do the following as a final goal. Break the workout into as many sets as necessary. 

100 pull ups (using multiple grips)
100 push ups

Walk 1 mile with a 25-30 # sand bag or back pack. Alternate carrying on shoulders, farmer carry, or carry in front of body. Try different grips for different distances.

Run in Mud Obstacle Race Training-11/3/15

Run 2.5 miles
Walk .5 miles
6 x 10 pull ups
Dumbbell farmer carries
Dead lift x 5
Plank hold for 2 minutes

Run In Mud Obstacle Race Training-10/3/15

Warrior Dash 2013, Tuscaloosa, AL

The Warrior Dash World Championships is exactly one week away. Though I did not run hard this past week, I still plan to taper off this week. I want to run fresh and strong. Today I will run a tough course with lots of steep hills. I am running sprints along a 4.1 mile hilly course to prepare for what awaits at Milky Way Farms, Tennessee.

Rope Climb

Run 4.1 miles with interval sprints. The total time should equal or be close to race pace. 

Walk .5 miles

Once finished, do the following circuit 3 times:

Climb rope

Balance beam

Spear throw x 3 each arm

5 pull ups with leg lifts

Cinder block pull

10 spider man push ups

Build your own obstacle course:

                                                 

Run in Mud Obstacle Race Training-9/10/15

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Walk 1 mile
Do the following 3 times:
10 push ups
6 pull ups with leg lifts
1 dumbbell squat, 1 dumbbell curl, 1 dumbbell over head press repeat 10 times
Run 4.1 miles

Run In Mud Obstacle Race Training-8/21/15

Warm up:
Walk 1.5 miles

Main set:
Run 1 mile
Run 5k with 20 burpees each mile (break it up to 10 burpees every half mile or even 5 burpees every 1/4 miles as necessary)
I-beam workout (see video)

Cool down:
Walk .5 miles

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Run In Mud Obstacle Race Training-7/24/15

Track or fitness zone work out.

I'm preparing for the upcoming Warrior Dash world champion ship, Spartan Sprint, and Savage Race for my fall schedule. It's important to stay trained, but not overheat. Here's how I workout in the high heat.

Find a track or fitness area and incorporate the workouts into your run. I have a 1/4 mile track I use that is packed full of rope climbs, pull up bars, climbing, and balancing obstacles. It even has truck tires for flipping.

Since it's so hot and humid out, I ran the 3.1 miles around the track with a little modification to take advantage of the shade. I began running the laps to complete a mile, then switched to only running the shady part (about 3/4 of a lap) to complete the rest of the run. Just be sure to complete between 1 and three obstacles every 1/4 or 1/3 mile point. I use the Map My Run app to keep track.

Here is a list of the obstacles.
6 chin ups with leg lifts
tire obstacle x 2
Monkey bars x 2
Climb over 4 foot wall x 2
Monkey bars x 2
6 chin ups with leg lifts
3 x truck tire flips
Incline monkey bars x 2 
Parallel bar work out. Walk on hands for 1 step, dip and repeat until traverse parallel bar distance
Rope climb with 5 pull ups at top 
Balance obstacle x 2
Monkey bars x 2

6 Chin ups with leg lifts

Climbing obstacle x 2

I completed the above obstacles within the first mile doing three at a time.

For the remaining two miles, I ran only in the shade for 3/4 of a lap. I began by completing 5 burpees at the beginning of the shade, run to the end of the shade, perform 5 burpees and repeated until 2.1 miles were completed. That resulted in 40 burpees.

Rest

Walk for .3 miles

12 pull ups with leg lifts (2 sets of 6)

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-7/8/15

Walk three miles

Double push up ladder with abs:
10 close hand push ups
10 wide arm pus ups
10 bent knee v-ups

9 close hand push ups
9 wide arm pus ups
9 bent knee v-ups

Continue until the count reaches 1.

Total of 110 push ups 

Run In Mud Obstacle Race Training-Independence Day 2015

How's this for a tribute run? I am in Plymouth, MA home of the Pilgrims. They gave their all for freedom, discovery, and each other. So, I decided to honor their commitment with a run through history.

Stretch and rotate for 6 minutes

Run 3.1 miles through historical land marks (here's what I saw):

Forefather's Monument

Pilgrim Graveyard

First Church in Plymouth, MA

Grist Mill

July 4th festivities

Plymouth Rock

Mayflower replica

Walk 2 miles

50 pull ups
100 push ups
150 squats

Run in Mud Obstacle Race Training-5/26/15

Warm up:
Stretch
Rotate

Main Set:
Run a 10k
Along the way do the following three times:
Run along curb for balance for 20 feet x 2
Leap over 3 foot fence x 4
6 pull ups with leg lifts
10 box jumps
Monkey bars

Cool down:
Walk .5 miles

Leap over

Pull ups anyone?

Monkey bars in the back

Nice curb for balance

Run in Mud Obstacle Race Training-3/25/15

This is a special workout as I prepare for the Savage Race. Not sure what to expect and I don't have real obstacles available. So, here's what I am doing to get ready for the April 18 event.

The goal is to perform 50 pull ups, 100 push ups, and 150 air squats. The burpees count as push ups and air squats. Here's how I did it:

Warm up:

Stretch
Rotate

Main set:

15 pull ups
10 alternate grip pull ups

Run 1 mile

10 burpees
24 push ups
40 air squats

Run 1 mile

10 burpees
23 push ups
40 air squats

Run 1 mile

10 burpees
23 push ups
40 air squats

Run .1 miles

5 pull ups, switch grip to face left along bar
5 pull ups, switch grip to face right along bar
5 pull ups
5 chin ups
Switch grip
5 pull ups

Savage training, huah!

 

This is my quad chart
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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-2/13/15

Happy Friday the 13^th. Have fun working out, watch the black cats and broken mirrors

Warm up:

Stretch

Rotate

Main set:

Do the following x 3

20 desk side dips

6 one leg air squats each leg

2 seated body lifts (sit, legs extended in front, push floor until bottom is off the ground) hold for count of 10

Rest

Do the following x 3

10 desk side modified muscle ups (lean wight on arms, bend arms and push up from desk. Try not to put weight on legs)

20 straight leg v ups

20 bent knee v ups

15 pull ups

15 pull ups

10 pull ups

10 pull ups

20 push ups x 2

Run 2 miles

Cool Down:

Walk .3 miles

Stretch

Rotate

How to do pull ups Army style:

FM 7-22 Has lots of exercises. Warrior Dash, Tough Mudder
and other obstacle races have military sponsors. Workout
like the Army...

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-10/03/14

Today, run hard and play harder. This workout consists of a 10k run with 90 burpees. Here's the break down

Run 4.5 miles with 5 burpees every .25 miles
Complete run (1.7 miles) at moderate pace

Whenever possible, jump over, climb under or go around something.

This is a great "jump over" Obstacle

Enjoy!!!

Great window swag
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Create Maps or search from 80 million at MapMyRun

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-7/17/14

Swim 1/2 mile
7 pull ups with leg lifts
7 chin ups with leg lifts
7 alternate grip pull ups with leg lifts
30 squats, hold in lower position  for 10 seconds every 7 squats
10 push ups hold for 10 seconds every 5 squats
10 push ups hold for 10 seconds every 5 squats
10 push ups hold for 10 seconds every 5 squats

Run in Mud Obstacle Race Training-6/13/14

Friday the 13th. Time to get intense. Ever wonder why those poor kids always fall down in the woods? Jason, though walking, always catches up. That's because they don't train. Running from an axe murderer shouldn't be your only training. Also, need to practice running on uneven terrain as much as possible.

Be prepared early and keep an active lifestyle.

30 squats

30 pushups

45 flutter kicks

45 leg lifts

30 slow mountain climbers

Run a 10k
30 pull up/chin up/alternate grip pull up combinations

Get motivated with Run in Mud swag

Run in Mud Obstacle Race Training-6/12/14

Great! It stopped storming and I can run after my long run break (but we did work out intensely otherwise). Unfortunately I'm running on an intense muggy southern afternoon. I guess we'll be building some character....

Stretch

Rotate

30 push ups

30 squats

30 slow mountain climbers

20 supine oblique twists with weights-(side plank with bottom arm all the way extended. Topside arm swings from top to bottom, behind and back up)

Run 6.2 miles

Run in Mud Obstacle Race Training

Wow, still storming. This weather is pretty much unpredictable, but we should not let that make us less consistent in our workouts.

Since I don't want to get out today, I'm focusing on an ab workout:

Warm up:
Stretch
Rotate

Main set. Do these in any order and in as many repititions as it takes for a great workout. This is what I did.
15 push ups
10 squats
15 push ups
10 squats
15 push ups
10 squats

15 leg lifts x 3

15 flutter kicks x 3

(Don't know the name of this, but saw in on the Spartan Race Facebook page) Get in push up position. Start with left leg and bring knee to elbow. Do this for 10 repetitions for each leg x 3

20 dips x 3

Side plank twist 10 repetitions on each side x 3 (plank position on left side. Left hand on floor and arm extended. Bring right hand straight up then in front to the floor and behind in a smooth motion) for a demonstration, see https://www.facebook.com/SpartanDylanTraining

For more great workout pages get this book: