Run in Mud Obstacle Race TRaining-11/11/15

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Happy Veteran's Day. Thanks so much all who have served in our military.

100 pull ups (10 sets of 10 using various grips and surfaces)

40 push ups

20 Air squats

                                                                       

Run in Mud Obstacle Race Training-8/29/15 Weekend Edition

Though not running this weekend, I need to maintain my obstacle prowess. The 2015 Warrior Dash World Championship is looming. In fact, I should be running it in about 30 days.

10 pull ups with leg lifts x 3
20 push ups x 3
20 dips x 3
20 bent knee v-ups x 3
Rope climb

Run In Mud Obstacle Race Training-7/6/15

Warm up:
6 minutes stretching and rotating
10 push ups

Main set:

Run 4.1 miles 
During each mile, perform:
20 burpees
20 supine leg lifts

total: 80 leg lifts and 80 burpees

Later set:
10 pull ups with leg lifts x 3

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Run In Mud Obstacle Race Training-1/13/15

I understand that the time for submitting the video to American Ninja Warrior is now up. I am playing the waiting game, praying to be one of the chosen. IN the meantime, I'll keep preparing.

Run 3.1 miles
5 pull ups with leg lifts x 6
1 minute on monkey bars





 More exercises here:
 

Run In Mud Obstacle Race Training-11/26/14

Warm up:
Stretch
Rotate

Main set:
Do the Murph, a total of 2 mile run 100 pull ups, 200 push ups, 300 squats for time. I did it as follows in 38 minute and 46 seconds:

10 pull ups, 20 push ups, 30 air squats x 5
Run 1 mile

5 pull ups, 5 push ups, 15 air squats, 5 push ups x 10
Run 1 mile

Cool down:
Stretch

American Ninja Warrior add on:
1 minute of monkey bars

More warrior training from real warriors:

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-9/6/14

10 pull ups with leg lifts
10 chin ups with leg lifts
10 alternate grip pull ups with leg lifts

20 push ups
20 air squats
20 push ups
20 air squats
20 push ups
20 air squats
20 push ups
20 air squats
20 push ups
20 air squats

Walk 1.2 miles
Monkey bars x 2
Walk 1.2 miles

Run in Mud Obstacle Race Training-9/4/14

Big workout today. I had to work late and could not fit in a run. I worked out around my house and between chores and dinner and playing with the children. I usually workout as I get undressed from my work clothes and re-dressed into work out cloths.

Sometimes I do a set of pull ups, take of shirt, set of pull ups, take off shoes, etc.

15 push ups
10 lunges each leg
15 push ups
10 lunges each leg
15 push ups
10 lunges each leg
Get in push up position with arms extended. Bring knee to chest 10 times each leg. Do 3 sets
15 flutter kicks
15 leg lifts
Lay on back, bring knees to chest 15 times

Do 50 repetitions of pull ups, chin up, and alternate grip pull ups with leg lifts.
I did:
10 pull ups with leg lifts
20 air squats
10 chin ups with leg lifts
20 air squats
10 alternate grip pull ups with leg lifts
20 air squats
10 pull ups with leg lifts
20 air squats
10 chin ups with leg lifts
20 air squats
10 alternate grip pull ups with leg lifts
20 air squats

Do 70 repetitions of push ups
20 push ups
20 air squats
15 push ups
15 push ups
20 push ups

Walk 1 mile 
Monkey bars x 2
Walk 1 mile

Run in Mud Obstacle Race Training-9/1/14

Stretch

Rotate

10 pull ups with leg lifts

10 walking lunges each leg

10 alternate grip pull ups with leg lifts

10 side lunges each leg

10 chin ups with leg lifts

5 side lunges and 5 walking lunges each leg

15 push ups

10 push ups

5 push ups

Swim 1/2 mile

Monkey bars x 2

Run in Mud Obstacle Race Training-3/16/14

6 pull ups with leg lifts
6 chin ups with leg lifts
6 alternate grip pull ups with leg lifts

20 push ups
20 wide arm push ups

20 tricep dips
20 tricep dips

Run 4.5 miles

Run in Mud Obstacle Race Training-1/23/14

Spartan Race, Warrior Dash, Mud Mania; just around the corner. Keep working toward your goal with some energetic, stamina building exercises. 

Warm up:
Rotate
Stretch

Main set:
Do 300 repetitions of ab workouts. Sample from the following:
Sit ups
Sit ups
Crunches with bent knee raises
Flutter kicks
Supine Bicycles
Leg lifts

20 close hand push ups
5 broad jumps forward
5 broad jumps backward
20 push ups
5 broad jumps forward
5 broad jumps backward
20 wide hand push ups
5 broad jumps forward
5 broad jumps backward
5 pull ups
20 knee bends
5 chin ups
20 knee bends
5 alternate grip pull ups
20 knee bends

Run .5 miles cause it's too cold to run anymore unless you are on a tread mill.
Instead, briskly hike 1 mile with a 45 pound back pack

Need more exercise ideas:

Check these books:

Run in Mud Obstacle Race Training-1/8/14

Working out on travel again, not much time for a great work out, but at least I can get something done. When you are running out of time, try this workout:

Rotate joints
Stretch muscles
20 close hand push ups
30 sit ups
20 push ups
30 sit ups
20 wide arm push ups
30 crunches with bent knee raises

Run 1 mile (it's not much, but I'm not acclimatized to the Colorado Mountains, lol.

Stretch

Run in Mud Obstacle Race Training-01/02/14

Happy New Year!
Guess what? First blog post of the year for me. I maintain many blogs, but this is by far the one I post regularly.

So, you might be traveling this holiday season. Does it mean you don't have time to work out? No way! You've got time.

When traveling with family, I enjoy doing a work out while they get ready, or are at breakfast, or some downtime between events.

Here's a good workout you can do right in your room (assuming you have no time to run)

Push-ups to muscle failure
Sit-ups to muscle failure
Push-ups to muscle failure
Sit-ups to muscle failure
Push-ups to muscle failure
Sit-ups to muscle failure
20 Triceps dips against a counter
Rest
20 Triceps dips against a counter
Rest
20 Triceps dips against a counter
Rest
20 Triceps dips against a counter
Rest

Again, this is a good workout while traveling and you don't have time for a more thorough one. If you've got time and resources, visit some of my earlier posts for heartier warrior workouts.

I mentioned the fact that I have other blogs. I hope you will come and see them.

http://dodsecurity.blogspot.com/ 

http://redbikepublishing.blogspot.com/   A blog featuring my publishing company.

http://committment-thenovel.blogspot.com/ A blog about my novel- Commitment

http://armyleadership.blogspot.com/

http://peopleswagon.blogspot.com/ My VW beetle restoration project.

This book contains some great workouts you can do right in your hotel room:

Print



Kindel

Run in Mud Obstacle Race Training-12/31/13

Motivational stickers are Here

No time to run today, so I am working out as fast as possible before dark. The bonus is we are having light snow. That makes it a great workout, Huah!

In this workout, I've identified my accomplishment. However, you might be better fit than I am or just beginning, so feel free to improvise.  Try to do between 30 and 50 chinups, 30 and 50 burpees, 60 and 100 crunches, 80 - 100 body weight squats and a few rope climbs. Since it's dark and the weather's slippery, I'm opting to take a hike.

Pull ups with leg lifts to muscle failure
25 squats
Pull ups with leg lifts to muscle failure
25 squats
Alternate grip pull ups with leg lifts to muscle failure
25 squats
Alternate grip pull ups with leg lifts to muscle failure
25 squats
Chin ups with leg lifts to muscle failure
30 sit ups
Chin ups with leg lifts to muscle failure
30 crunches with bent knee raises
10 burpees
Rope climb
10 burpees
Rope climb
10 burpees
10 burpees

Grab your kid or a workout partner and play a game of tag (this will work your sprints and really impacts your exercise)
Fast walk 1 mile with a weighted backpack. (I carry 45 pounds) Be sure to carry a light for safety.

Run in Mud Obstacle Race Training-11/13/13

After taking a week off for general purposes, I'm ready to get back into training. My plan is to slowly adjust my schedule back to training intensity. Just as I slowed down training gradually in preparation for the Warrior Dash Alabama event, I will slowly get back into full pace.

Pull ups to muscle failure with leg lifts x 2
Alternate grip pull ups to muscle failure with leg lifts x 2
Chin ups to muscle failure with leg lifts x 2

20 lose are push ups 
20 sit ups
20 push ups
20 crunches
20 wide arm push ups
20 sit ups

Brisk walk for 1 mile