Run in Mud Obstacle Race Training-10/29/14

Try 6.2 miles with obstacles in a track or similar area with obstacles or a playground. My intent was to warm up with one mile, complete a 4.5 mile Spartan Sprint distance with obstacles, and complete the run with a total of 6.2 miles.

Workout for 1/4 mile track.

Warm up:
1 mile run

Main set:
6 pull ups with leg lifts

Monkey bars

incline monkey bars

Tire obstacle (run through tires)

1 lap

Ring monkey bars

Jump over 4 foot wall

Ring monkey bars

1 lap

Rope or pole climb

Rope (pole) climb (12 ft)

6 pull ups with leg lifts

20 Sit ups
Parallel bars (mount bars with arms extended and feet off the ground)

Step one, using arms, move forward one step each arm

Step two, while bending arms lower yourself until chest is level with bars

Step three, extend arms

Repeat process until you reach end of parallel bars.

1 lap

Rope climb

Balance obstacle

Monkey bars

1 lap

Monkey bars

6 Pull ups with leg lifts
Climbing obstacle

Continue until you reach your distance goal. I continued for an additional 4.5 miles scaling down to two obstacles per lap.

Tire flip x 4

Bear crawl 50 yards x 2

Balance Obstacle

Cool Down:
Walk a lap
Stretch

Entire workout is 6.2 miles

Run in Mud Obstacle Race Training-10/28/14

Warm up:

Stretch

20 air squats

25 jumping jacks

Main set 

Run 1 mile

Sprint hill and do 15 burpees at top x 2

Run .5 miles

15 burpees

Run .25 mile

15 burpees

Run 1 mile

15 burpees

Run 2.25 miles

Pull up obstacle drill-use a swing set, I beam, plank or other elevated surface fit for pull ups:

Step 1: begin in hanging position

Step 2: Pull up to where chin is above platform 

Step 3: Move down plank two steps (slide laterally) 

Step 4: Lower into start position 

Repeat for 10 pull ups 

Do this 2 times

Cool Down

Walk .5 miles

Stretch

Run in Mud Obstacle Race Training 10/27/14

Great day for a run. Let's make it a long challenging event fit for speed and endurance.

Warm up:

Stretch

Rotate

20 air squats

25 jumping jacks

Main set:

Run 6.2 miles at race pace

Pull up obstacle drill-use a swing set, I beam, plank or other eleveated surface fit for pull ups:

Step 1: begin in hanging position

Step 2: Pull up to where chin is above platform Step 3: Move down plank two steps (slide laterally) Step 4: Lower into start position

Cool down:

Slow walk

Stretch

Run in Mud Obstacle Race Training-10/23/14

Back to the obstacle track and wow it's a great 70 degrees today. 

Try 6.2 miles miles with obstacles in a track or similar area with obstacles or a playground. My intent was to warm up with one mile, complete a 4.5 mile Spartan Sprint distance with obstacles, and complete the run with a total of 6.2 miles.

Workout for 1/4 mile track.

Warm up:
1 mile run


Main set:
5 pull ups 

Monkey bars

Tire obstacle (run through tires)

1 lap

Ring monkey bars

Jump over 4 foot wall

Ring monkey bars

1 lap

Rope (pole) climb (12 ft)

6 pull ups with leg lifts

Sit ups
Parallel bars 

1 lap

tire flip x 2
Rope climb 

Balance obstacle
1 lap

Monkey bars

5 Pull ups
Climbing obstacle

Continue until you reach your distance goal. I continued for an additional 4.5 miles scaling down to two obstacles per lap.

Complete 3/4 miles

Balance Obstacle

Cool Down:
Walk a lap
Stretch

Complete workout is 6.2 miles

More exercises and military obstacles here:

Run in Mud Obstacle Race Training-10/22/14

Run 6.2 Miles

show your pride:

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Run in Mud Obstacle Race Training-10/21/14

Here is a great workout when you don't have much time. Do your best to complete it. If you can't, just do your best. I completed the exercise with the repititions and sets that worked best for me. Yours might be different, so do what you can and be creative. The goal is to run 2.5 miles and complete 100 pull ups, 200 push ups and 300 air squats.

The Murph (minus 25 pound weight belt and in a different order)

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

5 pull ups, 10 push ups, 15 air squats x 4

10 pull ups , 20 push ups, 30 air squats x 3 Run 1.5 miles

Stretch

This is where I do all my pull ups:


 

Great military style exercises here:

Run in Mud Obstacle Race Training-10/20/14

Need a long run to clean out the system. Try to keep a moderate pace. My course consisted of lots of hills (which I love).

Run 5 miles