Obstacle Race Training-5/7/13

This training is dedicated to travel. A travel workout may require workouts out of the ordinary as you may have forgotten workout clothing, you are in unfamiliar territory, or you are not used to the running patterns or flows of the streets. 

Be safe in your workout and do what I call a hotel room work out. It's a great maintenance exercise that will keep your muscles working while you are out of your routine.

Walk 2 miles

20 close hand push-ups

20 sit-ups

20 regular push-ups

20 sit-ups

20 wide arm push-ups

20 sit-ups

12 curls with heavy backpack or suit case x 3 for each arm

20 triceps curles with heavy backpack or suit case x 3 

40 sit-ups

50 crunches

20 bicycles

20 flutter kicks

10 leg lifts

50 modified Vups (more like crunches with leg lifts

20 back scratchers

30 flutter kicks

40 air squats

30 air squats

30 air squats

20 dips x 3

 Staying in shape is hard on the road. Bad food, long hours, and other people's agendas make fitness hard. However, you control your own time in your room, use it to stay in spartan beast, warrior dash, mud runner and other obstacle modes.

Obstacle Race Training-4/30/13

Back to the obstacle course. Find a track with some obstacles and have fun. I ran beginning with the inside lane. Every time I completed a lap, I went to the farther lane. 

Run half mile

20 Burpees

Run half mile 

20 Burpees

Run quarter mile

6 pull-ups

tire obstacle

monkey bars

4 ft wall climb

Run quarter mile

monkey bars

6 pull-ups

10 burpees

Run quarter mile

monkey bars

parallel bars

rope climb

Run quarter mile

balance beam

Monkey bars

6 pull-ups

Run quarter mile

climbing obstacle

6 pull-ups

tire obstacle

Run quarter mile

Monkey bars

4 foot wall climb

6 pull-ups

Run quarter mile

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-2/19/13

Today’s workout is based loosely on Ella Kociuba’s workout as described on her blog . Be sure to read her blog as it is incredible and telling. Though I had to adapt it to my own personal ability and limited time available, I found it inspiring and an awesome way to get a good workout in under an hour.

 

Run four miles and do a total of 60 burpees (in my case that was 70 push-ups). Here’s how it went down:

 

• Run 2.5 miles
• Do 30 burpees
• Run 1 mile
• Do 20 burpees
• Run .5 miles
• Do 10 Jeffreys (burpees with two push-ups each).

 

Make sure your run is fast. Ella hit the nail on the head when she wrote about the workout that might make you throw up. IT’s that intense, but well worth it if you are training to win an obstacle race.

 

Have fun and challenge yourself. You never know what you’ll see.

 

 

  

 

 

 

Obstacle Point of View

Being an obstalete should change your perspective on how you get around. For example, you might eat healthier knowing that good calories and energy food create great fuel that your body craves. Here are some ways obstaletes view life…

1. When you walk by a fence you want to leap over it
2. A wall is something to climb
3. Garbage cans are meant to be jumped over
4. Barriers to foot traffic are for leapfrogging
5. That first floor gate thingy in the stairwell leading to the basement is something to step over and not swing open
6. Jersey barriers make great steps
7. Choose the path through the woods instead of the sidewalk or road “I wonder if I can run through there”.
8. Work desks are meant for elevated pushups or dips
9. A backpack can also be carried in the front
10. A basketball is a great push-up tool
11. Sandbags aren’t just for floods
12. Before a run you think, “I don’t weigh enough, maybe I need a vest to make the run more challenging?”

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

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-12/18/12

The New Year is closing in with a blustery and stormy reminder. For many, along with the New Year comes the resolution of getting fit. But you aren’t impacted by resolutions, already having sworn a fit lifestyle with your daily workouts and obstacle races testifying your intent.

Winter is definitely here as freezing cold rain and snow is falling, making it more important to stay motivated to avoid getting lazy. The good thing about running in mud and preparing for obstacle races is that the route isn’t suddenly crowded like the fitness centers nationwide the month following New Year’s resolutions. It’s wide open with enough room for other pedestrians to join us; but they won’t. They’ll just flock to the gym, leaving you in obstacle heaven. So, dress warm and keep training for the Spartan Run, Tough Mudder, Warrior Dash, Moonshine Mud Run and the other fun 5k and 10k obstacle races.

Today’s Workout:

• Stretch
• 20 close hand push-ups
• 20 leg lifts
• 20 body weight squats
• 5 chin-ups with leg lifts
• 20 wide arm push-ups
• 20 two count scissors leg lifts
• 20 body weight squats
• 5 pull-ups with leg lifts
• 20 eight count push-ups
• 25 two count leg spreaders
• 20 body weight squats
• 5 chin-ups with leg lifts
• Run 2.5 miles or go 2 miles on the elliptical.
• Stretch

The proper push-up as demonstrated in US Army Physical Readiness Manual

The Four Count Push-up

The Modified Push-up

• Bend the elbows, lowering the body until the upper arms are parallel with the ground.
• Return to the starting position.
• Repeat count 1.
• Return to the starting position.

Obstacle Race Training-12/26/12

Run 3 miles or go 25 minutes on the elliptical. Make sure you go hard to burn up those holiday treats you may have indulged a little too much in. Then:

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count leg lifts

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count scissors kick

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count leg spreaders

Stretch for 5 minutes

These exercises can help improve endurance, cardio and strength in preparation for obstacle races like Warrior Dash, Spartan Race, Tough Mudder, Zombie runs, Moonshine Mud Runs, Dirty Girl and more. They are non-traditional and should break up the rigors of a habitual training program. 

Army Physical Readiness Training

Not exactly a burpee, but so much more from Army Physical Readiness Training

Obstacle Race Training-12/23/12

It’s almost Christmas, so give yourself a present. Rest and relax for a few days and if your neighborhood is festooned with Christmas lights and displays, take advantage and enjoy an excellent backdrop to a nighttime holiday workout.

Try this festive fitness folly to get your jolly heart pumping while enjoying the beauty of your neighbor’s handiwork. Tis the season…

Grab that pre-packed back pack and briskly ruck for a few miles. Wait until dark, don some safety clothing and flashlights and take a brisk walk with a third of your body weight, or at least 30 pounds. Be sure to throw some jogs in there to keep it interesting.

When you get back, you might be a little chilly. So warm up with:

• 3 sets of 5 chin-ups with leg lifts
• 2 sets of 15 push-ups
• 2 sets of 10 triceps dips

Hiking with a Backpack helps improve your core strength.  You never know which obstacles you might encounter so stay tough...Huah!

Obstacle Run Training-12/20/12

Today’s workout is 20 minutes on the elliptical. Be sure to set the resistance level to at least half the maximum to get a work out. The goal is to be able to make at least two miles in the 20 minute time limit.

Keep focus so that you don’t waste time going through the motions. I  like to keep focus by switching my hand grip (my elliptical machine has adjustable grip positions) ever 5 minutes. This facilitates working different arm muscle groups (triceps and biceps) depending on grip.

Once complete move outside for the following workout (modified Spartan Race WOD):

20 burpees with push-ups

20 lunges

20 jumping jacks

20 push-ups

5 pull-ups

5 pull-ups

20 squat jumps

20 yards of single dumbbell farmer carry (left arm)

20 yards of single dumbbell farmer carry (right arm)

Sit-ups for 1 minute

5 chin-ups

That should do it. If you have time and the equipment, try these old school Army physical training obstacles. Huah!

For more Army obstacles see Army Physical Readiness Training

Obstacle Course Training-12/18/12

I stayed late at work today and intended to do a shorter workout. However, I became quickly motivated by changing up my planned obstacle run. This time I still did the 4 miles on the track with obstacles, but switched around the warm up.

I ran four warm up laps. Beginning with the inner lane I ran each lap then moved to an outer lane. By the time I finished, I was in the fourth lane from the center. Since the track has 8 lanes, I moved all the way out for each lap. By the time two miles was finished, I started all over again.

Beginning with the 2nd mile, I began the obstacles for the next three miles. Here's what I recommend:
Do two obstacles then  a lap, sprinting on the straightaway and jogging on the curves:

·        Eight foot tall ladder obstacle to climb over

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Tire trot

·        Rings (monkey bars)

·        Five foot wall

·        Rings

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Incline sit ups

·        Incline rings

·        Parallel bars

·        Rope climb

·        Balance obstacle

·        Monkey bars

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

Since I only ran two obstacle per lap, I ended the run six obstacles short from completing them twice. I used the last lap to complete all six consecutively.

Then finished with a lap cool down.

Obstacle Race Training-12/15/12

Easy Saturday. I usually perform a brisk 3 mile walk with a 40 lbs back pack. However, since my foot is sore, I’m continuing to take it easy. Instead, I’ve used a modified Spartan Race Workout of the Day (WOD) to get me motivated.

Five cycles of the following…

• 10 push-ups
• 10 burpees with push-ups
• 5 chin-ups/pull-ups (rotate hand grips when repeating cycle)
• 25 second sprint on the elliptical machine.

That’s it, have fun.

Obstacle Race Training-12/13/12

I waited until the weather was a balmy 48 degrees and went for a run. I focused on running today to clean out the system. I’ve been doing so many exercises and stop start running that I was looking forward to a real run until…

it seemed just too boring, so I compromised.

The trail run  had a few obstacles. Here’s what I did in today’s training.

I ran off trail as much as possible. You know you are successful when after the run you have stickers and other forest vegetation clinging to your socks and inside of your shoes. Along the route I jumped onto and off several elevated man hole covers. At the 2.25 mile mark I hurdled a 4 foot wall, did a tire obstacle and jumped over three two foot obstacles.

At the 2.5 mile mark I turned around and headed back. But, not before performing two cycles of the following:

• 10 push-ups
• 10 squats
• 10 burpees with push-ups (the only way)

• 10 squat thrusts

On the way back I hit the same obstacles and man hole covers I had hit earlier.

During a 5 mile run, you might feel a little distracted, so it’s important to keep your senses by challenging yourself to run fast and perform some fartleks.