Run in Mud Obstacle Race Training-9/28/15

Taking an extra run day break to fully recover from this weekends race. Tomorrow I'll hit the road with a sprintful 5 miles and some light obstacles. The key to this week is to maintain peak fitness before tapering next week. I have the 2015 Warrior Dash World Championship on 10 October and I want to be ready to go.

Walk 2 miles
Do the following workout 3 times:

Pull up grips from US Army Physical Readiness

squat, curl, and shoulder press exercise (Dumbbell squat +Dumbbell curl+Dumbbell shoulder press= 1 repetition). Do a total of 10 repetitions.

Then: 

• 8 pull ups with leg lifts
• 8 alternate grip pull ups with leg lifts
• 8 pull ups with leg lifts
• 8 chin ups with leg lifts

Then:
Do the following circuit 2 times:

• 1 x 6 inch balance beam x 2
• 18 foot rope climb (no legs) 
• 5 Cannon Ball pull ups
• Cinder block sled pull x 2
• Spear throw 3 x each arm

Finally: 

10 spider man push ups x 3

Plank for 2 minutes

Side plank each side for 1 minute

Build your own obstacle course:

                                                 

Run in Mud Obstacle Race Training-9/17/15

This is the last hard run of the week. Next week, I'll pare down my training in prep for the Decatur, Al Urban Assault. 8k run with lots of urban style and military obstacles.

I am running .75 and .25 miles as fast as I can with intervals of hard obstacles. The run is a total of 4.1 miles at just under race pace and with 20 obstacles.

Mile 1
10 spider man burpees
18 foot rope climb
balance beam on 1x6 board

5 pull ups with leg lifts

Alternate between swing set and Cannon Balls

Run .31 miles
6 spider man burpees 
2 x monkey bars

Run .75 miles

Mile 2
10 spider man burpees
18 foot rope climb
balance beam on 1x6 board
5 pull ups with leg lifts

Run .75 miles
6 spider man burpees 
2 x monkey bars

Run .31 miles

Mile 3
10 spider man burpees
25 foot spider man crawl
25 foot bear crawl
Climb ladder up and back down x 2
balance beam on 1x6 board
Pull cinder block sled

Get your own CFF Pro Series Monster Grip Cannon Balls (pair) Grip Strength'

 :



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Run In Mud Obstacle Race Training-9/3/15

Tire flip obstacle

Back to the track. This track has obstacles all around. Today I am running 3.1 miles and completing two obstacles per lap. I run in the outside lane which equals about 3 laps per mile.

Here are the obstacles. If you can, try two per lap or something similar

45 degree incline rings

1. Monkey bar incline rings x 2-series of rings set at a 45 degree angle
2. 15 foot pole climb with 5 pull ups at top
3. Balance obstacle
4. Parallel bars-raise feet off the ground and move down the bars using your arms. Make it more challenging with a dip for each step.
5. Monkey bars x 2
6. 6 pull ups with leg lifts
7. Climbing obstacle
8. 6 pull ups with leg lifts
9. Tire obstacle
10. Monkey bar rings x 2
11. Leap over 4 foot wall x 2
12. Monkey bar rings x 2
13. 6 pull ups with leg lifts
14. Tire flip x 3

4 foot wall

Cool down:
Walk .5 miles

Monkey bars and other workouts here:

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-8/12/15

Block Party!!!

This is a way to run hard, train on obstacles, go hard, but stay close to home. No need to carry water and a bathroom is always within 1/2 mile.

My block is 1.01 miles around and along the way I have a few playgrounds that provide great obstacle training. Here we go:

Warm up:
Stretch muscles and rotate joints for 6 minutes
25 jumping jacks

Main set:
Run 4.1 miles in 1 mile increments while incorporate the following:

Cannon Balls for pull ups

First mile:
Rope climb
6 pull ups with leg lifts using Cannon Balls
Wall climb with rope
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2
run .3 miles

2nd mile
Rope climb
6 pull ups with leg lifts using Cannon Balls
Wall climb with rope
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2

Wall climb

run .3 miles

3rd mile
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2
run .3 miles

4th mile
10 burpees
Run .75 miles
10 burpees
Monkey bars x 2
run .3 miles

Cool down:
Walk .5 miles

These are great for your grip:

Run in Mud Obstacle Race Training-Aug 1, 2 weekend edition

I made it to the weekend where I can scale down my workouts and do things I want to do. During the week, I try to get in 20 miles of running mixed in with some obstacle style workouts, then rest for Monday's start up. Now I just have some fun with whatever I want to focus on. The plan for the weekend is go to a water park. I want to work on my "presentation" before I go:

Repeat the following 3 times:

6 pull ups with leg lifts from a 4x6 board (wide grip) 

Pull sled through the grass (rope tied with 3 cinder blocks)

10 foot rope climb walking up a wall

18 foot Rope climb

Play at water park

Next day:

Swim 1/2 mile as fast as possible

Use rope to climb wall

Build your sled with three cinder blocks and rope.

Run in Mud Obstacle Race Training-7/25/15 Weekend

Rope Climb
Travers monkey bars x 2
Sled pull (2 cinder blocks with 20 foot rope. Pull hand over hand, bringing blocks to you. Carry blocks back to starting position.)

Bike 5 miles

Rope Climb
Travers monkey bars x 2
Sled pull

Swim 1/2 mile

Run in Mud Obstacle Race Training-Weekend Edition

In my house, weekends are usually devoted to family and fun. This weekend I worked out with my children around as well as did some gardening, and finally, took some time for some charity work. I mention these because they are a break from the normal workout events, but all events occurred outside. Just being out an about gets us acclimatized to the heat, cold, rain, snow or what environment the season brings. It also  keeps us off the couch and those Netflix binges.

The break in the intense training gives our minds and bodies chances to heal. Here's a list of ways I worked in exercise without committing to regular workouts and intensity I bring 5 days a week:

Swim laps and play in the water. 
Swimming laps is great exercise in itself. You can also add in treading water,  underwater swimming, and other water fun. My son and I played games of catch while treading and other fun.

Riding bikes gets you out doors and is great exercise. It's possible to ride 5 hard miles in less than 30 minutes.

Rope climbs, v ups, push ups, and pull ups are great fitness breaks. I usually knock out a few during commercials or just to get my blood pumping.

This week I logged the following in my fitness app:

.25 miles of swimming
5 miles of biking, 
1 mile hike
50 pull ups with leg lifts
3 rope climbs

Run in Mud Obstacle Race Training-6/4/15

Warm up:
Stretch and rotate for 6 minutes

Main set:
Run a 5k at a moderate pace.
Rope climb with 6 alternate grip pull ups
Traverse swing set bar
Climb rope wall

Cool down:
Walk .2 miles


Traverse a swing set demonstration:

Climb rope with pull ups:

Climb rope wall:

Climb rope with feet on wall

How To Climb a Rope

Run in Mud Obstacle Race Training-12/21/13

Run a 5k
Chin ups with leg lifts to muscle failure
25 body weight squats
Pull ups with leg lifts to muscle failure
25 body weight squats
Alternate grip pull ups with leg lifts to muscle failure
25 body weight squats
Chin ups with leg lifts to muscle failure
Pull ups with leg lifts to muscle failure
Alternate grip pull ups with leg lifts to muscle failure
Tie a rope between two trees (15 feet)
Hang by hands and feet and make your way across a few times
Hit the showers

Run in Mud Obstacle Race Training-12/17/13

Today's workout is going back to the hills. Let's revisit our neighborhood hill route with a run through the steep slopes of the neighborhood (or find a hilly place). Take time at one of the steepest hills to do a repeat event. Run up and down the hill five times and do 10 burpees at the top each time.

I run a one mile warm up through a hilly course and stop at a steep hill. Then sprint up a quart mile ascent do 10 burpees then back down. Do this 5 times.

Along the route, run a few dozen yards on the curb to prepare for those balance obstacles.

Run back home up and down the hills then add these exercises in:

50 meter sprints or play tag
Race around the house
Pull ups with leg lifts to muscle failure on the swingset

Stretch

Until I write my Run in Mud book, check this one out:

Run in Mud Obstacle Race Training-12/15/13

Cold and rainy, I think it's a great time for a hike? I am not big on driving to a good hiking place, so I just hike the neighborhood. I have lots of hills and walk in my neighbor's grass. Oh well.

The following is a great workout that will build your strength and perform lifting and carrying performance.



15 burpees
Walk 1 mile with 45 pound back pack
15 burpees
Pull ups with leg lifts to muscle failure
Rope climb
Chin ups with leg lifts to muscle failure
Walk with hands from bottom of swing set bar or monkey bars
Rope climb
Walk with hands from bottom of swing set bar or monkey bars
Sprint walk 1 mile

Want more exercises? Here you go:

Here's the print version: Or try the Kindle version:

Run in Mud Obstacle Race Training-12/5/13

Let's have a block party!! It's been a while, but it's time to challenge ourselves with a race event. Four mile run with sixteen obstacles. It's not necessarily Warrior Dash or Spartan Run, but it's a low budget alternative.

10 burpees

5 pull ups with leg lifts

Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 burpees

6 chin ups with leg lifts

Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 burpees

6 pull ups with leg lifts

Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 front lunges

10 side lunges

Walk hand over hand while hanging from swingset, Ibeam or similar obstacle

Run 1/4 mile

5 burpees

Run 1/4 mile

5 burpees

Run 1/4 mile

5 burpees

Run 1/4 mile

5 burpees

Stretch

Here's what a block party looks like:

Run in Mud Obstacle Race Training-10/26/13

Less than a week until the Warrior Dash Alabama and I am ready to go. This is the time I start to scale back my training to maintain my fitness. I don't want to go to the event tired, sore or injured.

Run two miles

Practice balance exercises

30 close hand push ups

30 sit ups

30 push ups

30 sit ups

30 wide arm push ups

30 sit ups

Monkey bars

Rope climb

More exercises here:

Run in Mud Obstacle Race Training-10/19/13

Cool Rope Climb

Four miles with a block party in the middle:

Run a lap around your block, pausing for 5 burpees every 1/4 mile

10 burpees
8 alternate grip pull ups with leg lifts
Crawl

Run a lap around your block, pausing for 5 burpees every 1/4 mile

Rope climb
6 pull ups with leg lifts
Crawl

Run two miles

10 burpees
Rope climb
8 chin ups with leg lifts

Do some balancing exercises (walk a plank, balance walk a curb, etc)

Stretch

Run in Mud Obstacle Race Training-8/20/13

Block Party, Wohoo!

25 body weight squats
6 pull ups with leg lifts
Spiderman crawl 20 yards

Run .9 miles

25 body weight squats
6 pull ups with leg lifts
Spiderman crawl 20 yards

Run .9 miles

10 burpees
rope climb
hand over hand bar traverse (monkey bars)

Run .9 miles

10 burpees
rope climb
hand over hand bar traverse (monkey bars)

Run .9 miles

Carry heavy weight on back for .75 miles ( carried my six-year-old daughter on my shoulders)

Find RiM Obstacle Race Training, cross fit training, circuit training, grass drill and other exercise ideas here:

Run in Mud Obstacle Race Training-4/19/13

Now, we go back to the track. It’s hot, so take your time and be careful of the metal obstacles. They could be ON FIRE.

The setting is a quarter mile track with 8 lanes and I spend most of my time on the outer five lanes.

Here's a great workout:

• stretch
• 10 burpees
• run 1 lap
• 10 burpees
• run 1 lap

Begin obstacle course 2 obstacles per lap

• 6 pull ups/leg lifts
• tire run
• 1 lap

• monkey bars with hanging rings
• 4 foot wall
• 1 lap

• monkey bars with hanging rings
• 6 pull ups/leg lifts
• 1 lap

• parallel bars
• incline monkey bars
• 1 lap

• rope climb
• balance beam
• 1 lap

•  monkey bars
• 6 pull ups/leg lifts
• 1 lap

Now we will focus on climbing obstacles. I’m pretty solid on the chest and arm strength, but need work on balance and climbing confidence.

•  obstacle climb (incline ladder)
•  4 foot wall
•  1 lap

•  obstacle climb (incline ladder)
•  4 foot wall
•  1 lap

• obstacle climb (incline ladder)
• 4 foot wall
•  1 lap

 Cool down lap

 Walk

Drink water often and in generous amounts...

Run in Mud Obstacle Race Training-7/8/13

Pull ups and other Obstacle Race Training

exercises here

Take a day from the normal work out and focus on your trunk. This just means your workout is pretty much a muscle failure or at least a maintenance day. No running…

Arms and shoulders

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

Climb a wall with a rope 3 x up and down (I used a 9 foot wall connected to my children’s pay set. You can see a demonstration here)

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

Legs, arms and core

10 burpees with push ups

15 burpees with push ups

15 burpees with push ups

15 burpees with push ups

Legs

10 box jumps x 2

Trunk

10 crunches

10 side crunches

10 side crunches

20 bicycles

20 flutter kicks

40 crunches

30 flutter kicks

10 leg lifts

20 bicycles

Plank for 2 minutes

Side plank for 30 seconds

Side plank for 30 seconds

Run in Mud Obstacle Race Training-6/22/13

Here's some fun while maintaining fitness during vacation.

• Play in a creek
• Hold breath and look at underwater wild life through goggles. Try to increase duration under water
• Swing from rope
• Climb rope