Run in Mud Obstacle Race Training-9/23/15

Track workout. Run 3 miles with obstacles.


Three days from the race, I am still running a reduced 
mileage schedule. Today will be a 2.5 mile run with climbing obstacles to keep the muscles maintained. This will not be an easy run as I am incorporating .33 mile sprints.



Jog .33 miles
Climb over obstacle

4 foot wall

Tire step obstacle
Climb 4 foot wall
Balance obstacle


Jog  .33 miles 
Climb over obstacle
Tire step obstacle
Climb 4 foot wall
Balance obstacle

Climb over obstacle

Sprint .33 miles
Jog .1 mile
Climb over obstacle
Tire step obstacle

Sprint .33 miles
Jog .1 mile
Climb 4 foot wall
Balance obstacle

Sprint .33 miles
Jog .1 mile
Climb over obstacle
Tire step obstacle

Balance Obstacle

Sprint .33 miles
Jog .1 mile

Climb 4 foot wall
Balance obstacle

Sprint .33 miles
Jog .2 miles

Walk .25 miles

5 pull ups

Stretch muscles and rotate joints for six minutes

Tire obstacle

Run in Mud Obstacle Race Training-5/31/13

Now, we go back to the track. Since my neighborhood is hilly, I wanted to do some track workout. I also wanted to make sure I got my obstacles in as well. 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
• Run 2 laps

Begin obstacle course 4 obstacles per lap

• 6 pull ups/leg lifts
• tire run
• 2 x monkey bars with hanging rings
• 4 foot wall
• 1 lap
• 2 x monkey bars with hanging rings
• 6 pull ups/leg lifts
• 2 x Parallel bars
• 2 x incline monkey bars
• 1 lap
• Rope climb
• 1 x balance beam
• 2 x monkey bars
• 6 pull ups/leg lifts
• 1 lap
• obstacle climb (incline ladder)
• 6 x pull ups/leg lifts
• tire run
• 2 x monkey bars with hanging rings
• 1 lap
• 4 foot wall
• 2 x monkey bars with hanging rings
• 6 pull ups/leg lifts
• Parallel bars
• 1 lap
• Incline monkey bars
• Rope climb
• 1 x balance beam
• 2 x monkey bars
• 1 lap
• 6 x pull ups/leg lifts
• 1 lap
• obstacle climb (incline ladder)
• 3 laps
• Stretch

From FM 7-22

You can find these obstacles and more in:

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Obstacle Race-St. Claire Scramble

The St. Clair Scramble is located in a small Alabama town. This group is well organized an put on a great obstacle. They've got a website, Twitter, and Facebook accounts. Today was a stormy day and they coordinators posted race updates regularly and let everyone know that there were no cancellations planned. Just more mud.

I arrived at the school and paid $10.00 for parking and transportation to the race. Once there, I received my race packet which included a shirt, sample drink packets and coupons. Once checked in, I listened to music, stretched, warmed up and waited for my heat to start.

The scramble is a challenging obstacle and mud event  featuring steep hills. If the hills aren’t challenging enough for you (I'll bet they are, they kicked my rear), there are 25 obstacles ready to meet any fitness level. So, 3.1 miles with 25 obstacles is nothing easy, but the hill training, burpees and obstacle prep really helped.

As I mentioned there were 25 obstacles. Not many were physically demanding in and of themselves. But, combined with the exhausting hills, they proved breath taking. On event featured a trench filled with muddy water with a grate above the water line. The trick is to propel yourself along pulling on the grate all the while submerged. I’m a good swimmer and decent with holding my breath, but this short ride kicked me.

Other challenges included tire, hay, mud hills, rope climb, log carry, more obstacles and more hill dashes. All tough and definitely of US Army Ranger certified as claimed. And….usually following a grueling hill climb.

There were water points along the way and water and fruit at the finish line (at the end of a long hill climb...well played). 

The times would not be posted for another day or two, so this was an anti-climatic, no award ceremony ending. But, this is not unusual for the obstacle races I have attended. It just takes time to get the scores together and ready to present. 

There are showers and a changing tent for those quick clean ups at the end.

I recommend this run. It’s challenging and fun!!! The staff and vendors are very helpful and friendly, the best I've seen yet.

Recommended exercises specifically for this course:

• hill sprints
• bear crawl
• rope climb
• tall obstacle climbs
• log carry