Run in Mud Obstacle Race Training-4/8/15

15 desk side dips x 3

15 bent knee V-ups x 3

10 spider man push ups x 2

15 V-ups x 3

Run a 5k

Run in Mud Obstacle Race Training-4/7/15

Run 4 miles
10 walking lunges each leg (forward)
10 walking lunges each leg (sideways)
10 walking lunges each leg (forward)
30 air squats x 3
10 pull ups with leg lifts x 3

Run In Mud Obstacle Race Training-3/6/15

Run 6.2 miles at a moderate pace.

•  4 mile mark,  do 10 burpees
• 4.5 mile mark, 10 burpees
• 5 mile mark, 15 burpees
• 5.5 mile mark, 15 burpeeS
• 6.2 mile mark, 18 foot rope climb with 5 pull ups x 2

Rope climb from Army Physical Readiness Manual

Run In Mud Obstacle Race Training-4/3/15

Run 4.5 Miles

Run in Mud Obstacle Race Training

Fun Day at the Greenway.

Here is a great workout at the playground.

Fun Day at the Greenway

With the kids at the playground. Endless possibilities on this equipment...

Run In Mud Obstacle Race Training-4/1/15

The following workout is designed to focus exclusively on running, ninja warrior strength, and balance fluency. 

Warm up:
Stretch
Rotate

Main set:

Run 1 lap
3 x Pull ups on short bar (bar is chest high and I did modified muscle ups to extend my body over the bar)

incline monkey bars

1 lap
3 x Pull ups on short bar 



1 lap

3 x Pull ups on short bar 

1 lap
3 x Pull ups on short bar 

1 lap
incline monkey bar rings x 2

Parallel bars (walk with hands, dip, walk with hands, dip until traverse the length of parallel bars)

1 lap

Rope (pole) climb (12 ft)
Balance obstacle

1 lap

Rope or pole climb

Monkey bars x 2
6 pull ups with leg lifts
Climb obstacle

1 lap
6 pull ups with leg lifts
tire obstacle x 2

1 lap
Climb over 4 foot wall
Monkey bars (rings)

1 lap
Tire flip
6 Monkey bars (rings)

Repeat track until you run a total of 4 miles