Tough Mudder Mayhem Workout
This Workout is a salute to a group of amazing, empowering (and slightly insane) local ladies whom I have had the honor of helping prepare for their first Tough Mudder Race this Saturday. These women came from a variety of fitness and health backgrounds (some had not been doing much regular activity; some coming back from injuries, pregnancy or other health issues). They made a huge commitment to themselves in attaining this goal (to complete one of THE most challenging adventure races out there – it comes complete with ice water, electrical fences, fire and of course MUD). They made a commitment to each other as a team and to raise money for a very worthy cause. Now if that’s not motivation to take it to completion, I don’t know what is. It has been so much fun and such a joy for me to watch these women come together in their training and mutual support over the weeks and head into this race with the most positive perspectives. I am as proud as a Mama Bird sending my chicks off on their first solo flights. So, in honor of my Mudder Mums – this is one of our workouts we did at Graydon Park (any similar playground will do and if you’ve got access to sand even better, but not crucial). Oh yeah –a partner or two will make this more fun too.
Warmup– Two laps around the park – stay on the sand as much as possible
Workout:
Stairs – sprint up all stairs, across bridge and down stairs on the other side and back 4X (Single steps/2 steps at a time/ 3 at a time/ Single steps)
Run through sand to Benches by playground:
- 20 Right Foot Staggered Side Squat- (Standing sideways to bench, place right foot on the bench, squat down and stand all the way up on right leg bringing your left knee up to chest)
- 20 Tricep Dips off the bench
- Barrel Rolls on bench – in a straight plank- feet on bench, “roll” to other end and back – then hold plank, hips facing down for 20 seconds
- 15 – 20 Decline Pushups (toes on bench) or regular pushups (toes or knees on ground)
- REPEAT all the above but do the LEFT Foot staggered squat
One lap around Graydon to park (stay in sand as much as possible)
- 10-15 meter Lifeguard Sprints and Army Crawl back 3X
Mark out the distance in sand (grass will do too). Lie on your stomach with your toes just above the “start” line, head facing AWAY from the “end” line. On GO, jump up; turn around and SPRINT past “end” line. Drop to your stomach and CRAWL back past the Start. Use your forearms; keep your knees wide; hips low and move FAST. Repeat
Playground – Obstacle Course (this playground had a short tube slide followed by a short horizontal tube and 3 sets of different monkey bars).
- Climb UP slide – thru tunnel – around 3 monkey bars – FAST
- 1’ Forearm Plank with knee dips
- 20 – V-ups
- 15 full Sit-ups (yup–the ol’ fashioned kind – modify to a crunch if needed)
REPEAT THIS 3X – No Breaks
Monkey Bars
- 1 minute Pull Up practice (even if you can’t do one, just try)
- 1 minute Bent Arm Hang (keep your chin ABOVE the bar)
- 1 minute Straight Arm Hang (contract the lats, core muscles, and into the armpits – like moving your shoulder blades down your back)
- Take rests as needed during each minute but get right back to it!
1 lap to stairs through the sand
- Partner carry up and down stairs 3X (If you’re suffering solo, carry something heavy like a rock, weight or heavy backpack – if you have a partner, piggyback each other, 3 of you -2 face each other cross forearms and grab each others wrists, the 3rd person sits in the “seat”)
- Stair Sprints as before 4X
- Cool down/walk it off/ grab a drink/high five – you did it!
GOOD LUCK GIRLS!!!
