Run In Mud Obstacle Race Training-1/30/16

Saturdays I don't usually work out, but I had some time today. This morning, I spent time with the family which included some walking and playground fun at the state park.Later as my wife took a nap and the kids were with friends, I took up a long slow run.

I read that we should integrate sprints and recovery runs into our workouts. Most of my runs have been fast and about 4-6 miles. I've usually completed these in between 30 and 45 minutes. However, I've yet to work in long slow runs. So, I decided to try it. I covered 8 miles in 1:07.

Run 8 miles at an easy pace

Rope climb x 2 using just arms (go ahead and use legs until your grip strength is up to par.

Traverse I beam or swing set support bar x2 

Balance obstacle x 2

Spear throw x 3

Rope climb x 2 

Traverse I beam or swing set support bar x2 

Balance obstacle x 2

Spear throw x 3
10 push ups x 2

Run in Mud Obstacle Race Training-1/29/16

I'm continuing trying to fit in a workout schedule while dealing with longer workdays and impending deadlines. There is nothing more I'd rather do than go home eat junk food and watch TV. However, I'm saving that for later. I'm not too motivated, but I'm starting with a run and seeing where it goes. Good decision.

Run 5.1 miles
Walk .8 miles with 25-30 pound sand bag. Carry on your back, farmer carry with each arm, front carry, overhead carry, etc. Switch grips and experiment, but keep moving.
15 pull ups
15 alternate grip pull ups
15 chin ups
10 pull ups
10 alternate grip pull ups
10 chin ups
10 pull ups with leg lifts
10 chin ups with leg lifts
10 alternate grip pull ups with leg lifts

Run In Mud Obstacle Race Training-1/27/16

Run 4 miles with 80 burpees. Here's how I did it:

1st mile:
Run 1/2 mile
10 spiderman burpees
Run .25 miles
5 burpees
Run .25 miles
5 burpees

2nd mile:
Run 1/2 mile
10 spiderman burpees
Run .25 miles
5 burpees
Run .25 miles
5 burpees

3rd mile:
Run 1/2 mile
10 spiderman burpees
Run .25 miles
5 burpees
Run .25 miles
5 burpees

4th mile:
Run 1/2 mile
20 spiderman burpees
Run 1/2 mile

15 pull ups
15 alternate grip pull ups
15 chin ups
10 chin ups
10 alternate grip pull ups
10 pullups
10 pull ups
10 pullups
10 alternate grip pull ups

Rope climb x 2

Walk 1 mile with sand bag (25 pounds)
Try various grips and carries.

Run in Mud Obstacle Race Training-1/26/16

Walk 1.2 miles with weighted back pack (25 pounds or more). Be sure to take on some hills.

Run In Mud Obstacle Race Training-1/25/16

More obstacle race exercises @
http://www.redbikepublishing.com/book/army-pt/

Run 5 miles
Grip strength training with hand grip exerciser

• 1 minute each hand
• 30 seconds each hand
• 20 seconds each hand
• 10 seconds each hand
• 5 minutes each hand

10 pull ups

10 chin ups

10 alternate grip pull ups

10 pull ups

10 chin ups

18 foot rope climb x 2 (rope climb training for Savage Race, Spartan races, Warrior Dash, Battlefrog)

5 gallon bucket filled with gravel carry (bucket brigade training for Spartan Sprint)

18 foot rope climb x 2

5 gallon bucket filled with gravel carry 

Run In Mud Obstacle Race Training-1/23/16

Wow, we got snow yesterday. It's been a tough week to work out weather wise. It's mostly been cold rain and lots of it. I don't do rain very well as you can tell by my lack of running last week. However, if I've learned anything during my late evening 22 degree runs in frozen Oshkosh, Wisconsin, I can survive. Especially any cold Alabama snow days. Any way, I am trying to keep tough for the upcoming BattleFrog in Tennessee. I've got to be able to finish that platinum rig.

Today was a brisk 25 degrees and with proper dress, perfect for running. The roads were thawed and my step was safe. I did some of the push ups, pull ups and squats outside and the rest inside. Once dressed for running, i was too hot to continue working out inside. I ran 5 miles, did 100 pull ups, 200 push ups, and 300 air squats.

Run 3 miles
10 pull ups
10 push ups 
10 air squats
10 pull ups
10 push ups 
10 air squats
10 pull ups
10 push ups 
10 air squats

Run .75 miles
10 pull ups
10 push ups 
10 air squats
10 pull ups
10 push ups 
10 air squats
10 pull ups
10 push ups 
10 air squats

Run .5 miles
10 pull ups
10 push ups 
10 air squats
10 pull ups
10 push ups 
10 air squats

Run .75 miles
10 pull ups
10 push ups 
10 air squats
10 pull ups
10 push ups 
10 air squats

20 push ups
20 squats
20 push ups
20 squats
20 push ups
20 squats
20 push ups
20 squats
20 push ups
20 squats

34 squats
33 squats
33 squats

Time for lunch....

Run In Mud Obstacle Race Training-1/21/16

10 pull ups

10 chin ups

10 Romanian dead lifts

10 alternate grip pull ups

10 Romanian dead lifts

10 alternate grip pull ups

10 torso twists each side (Go down on one knee, using pulley, pull weighted cable across chest from left to right x 10 then right to left x 10)

10 alternate grip pull ups

10 torso twists each side

5 monkey bar or pole  / pull ups each arm (hand from arms and step with left arm do one pull up, step with right arm, do one pull up)

10 pull ups

10 pull ups

10 pull ups