Training & Prep
BASIC FITNESS REQUIREMENTS
Tough Mudder will punish you, no matter your shape, size, or current level of fitness. As such, we encourage all Mudders to increase their physical training in anticipation of the event. That said, the event is as much about mental toughness, grit, and camaraderie (and having a great time) as anything exclusively physical. In terms of what you are looking at: each Tough Mudder course will have 10-12 miles of hills, mud, water, ropes, walls, electric shocks, and fire. Check out the course map for the specific event(s) in which you’re enlisted to learn more.
How fit do you need to be? Basically, you should be in good physical condition – complete slackers need not apply. At a minimum we recommend that you are running regularly (2+ times a week, working up to 5 miles per run), able to do 15-25 push-ups in a row, able to bang out 6 pull-ups in a row (especially the dudes), and able to swim 50 yards without stopping (although you can skip the water obstacles).
It certainly helps to be a strong runner, and like we said you should be running regularly as part of your TM training, but a large share of our participants have never run 10 miles straight before. It’s not necessary to be a marathoner or half-marathoner (bor-ing) as your lungs will get a break when you do each obstacle. We mix up the drudgery with belly-crawling, wall-climbing, mud-slogging, ice-water dunking, monkey-bar traversing, huge slip n’ slides, etc.
As we like to say, Tough Mudder is about completing a fearsome challenge and discovering a new sense of accomplishment, not about running your knees into the ground or testing your maximum lung capacity. So while some Mudders are ultra-marathoners and others are super-jacked Rambo clones, most are regular people who take care of themselves and are looking for a true all around challenge, a super fun day with friends, and a goal on the calendar that will force them to step up their workouts.
Below is a rigorous version of the training program that we recommend, but feel free to create a program that suits your level of fitness and schedule. For a list of what Tough Mudder recommends you bring on event day click here.
THE WORKOUT
View a printable version of the complete Tough Mudder Workout.
The Tough Mudder Workout consists of 16 exercises that collectively work every part of your body. Some of this stuff can be seen in our favorite training video at the top of this page, although be warned that Mustache Man is crazy tough. Since you’re a busy person, each of the 16 exercises is designed as a 60-second cardio/strength combo. The final product is a high-intensity circuit that will torch everything in your body and send your fitness to a elite Mudder level. You’ll sculpt a rugged, gritty, and classically athletic body that’s Mudder Tough.
Do the circuit 3 days a week and perform each exercise once, one right after the other, spending no more than a minute on each one. Do as many reps as you can in that time, then move on to the next station, limiting yourself to 15 seconds of rest in between. Build your endurance to the point where one week before Tough Mudder you can comfortably do the circuit twice. Make sure to use a weight that’s challenging for the 20 or so reps you’ll be doing for each exercise. You can use dumbbells, kettle bells, or anything heavy with a handle for most, if not all, of the exercises below.
Exercise 1 – Running Man
To get yourself in peak cardio condition, you can either:
1) Get on a treadmill. Start jogging at a slow comfortable pace for the first 5 minutes, then increase the speed to a full sprint for a full minute before reducing the speed back down to a jog for a minute or two. Alternate this jogging and sprinting for 35 minutes. Build up to 1 hr.
2) Free run. As you head outside for a jog, choose a point or landmark in the distance that’s reasonably far and sprint to it. Do this 10 or so times throughout the course of your run, paying attention to mixing in jogging and sprinting equally. Again, build up to running 3-4 times a week and increasing your distance gradually until you can comfortably run 5+ miles.
Related Obstacle: The Braveheart Charge (& all of Tough Mudder)
Exercise 2 – TM PUSH-UP
Start out in a regular pushup position with two dumb bells in each hand. As you push your body upwards, rotate your torso at peak height and bring your right hand up behind you so that your hands are in a vertical line. Lower the weight so that you are once again in push up position. Do a push up, repeating with your left hand.
Related Obstacle: Boa Constrictor
Exercise 3 – THE FIST AND THE FURY
Grab a dumbbell, kettlebell, or anything heavy with a handle, in one hand and let it hang in front of you. Lower the weight below your hips and let it swing between your knees and legs. Try to keep your core sturdy and straight, explode upwards and swing the weight up to about eye level in a fully upright position. With control, do this as many times as you can, spending about 45 seconds on each arm.
Related Obstacle: Berlin Walls
Exercise 4 – SCISSOR KICK
From a regular standing position, take one big step forward and lower yourself into a forward stepping lunge. This is the start position. From there, explode off the ground, getting enough air under you to scissor kick your legs and land with your opposite leg forward and ready to crouch down to the lunge position. Keep doing this, alternating your legs on each jump/repetition for 60 seconds.
Related Obstacle: Fire Walker
Exercise 5 – BACK ROW
Grab a pair of dumbbells or kettle bells and bend over, holding them in each hand, making sure your back is parallel to the ground. Keep your core steady and pull the weights in a controlled manner up to your chest, hold at the top for the rep, pause, and repeat.
Related Obstacle: Hold Your Wood
Exercise 6 – DUMBBELL SIDE LUNGE
Grab your dumbbells and let them hang by your sides. Take a lateral step with your right leg, completely straightening your left leg. From there, bend forward at your hips, and touch the dumbbells to the floor by your right foot. Push off your right leg and make the same lateral lunge on your left leg. That’s one rep.
Related Obstacle: Swamp Stomp
Exercise 7 – PUSH UP + ROW
Grab two dumbbells and assume a pushup position, with your arms straight. Perform a regular pushup, but as you fully extend your arms at the height of the push up, take one dumbbell and bring it all the way to the side of your chest. Lower your arm and descend back ot the start position. Repeat with the other arm. That’s one rep.
Related Obstacle: Devil’s Beard
Exercise 8 – LUNGE + TWIST
Grab a heavy object and clutch it tight to the middle of your chest as you stand with feet shoulder length apart. Take a step forward as you would with a normal lunge, but as you lower your body with the weight, twist your torso to the right, pause, and return to a full upright position. Do the same with the opposite leg. That’s one rep.
Related Obstacle: Sweati Yeti
Exercise 9 – SHOULDER PRESS
Grab some dumbbells or small kettle bells in each hand and spread your feet shoulder length apart as you would for a squat. Bring the dumbbells up to your shoulders as if you were doing a shoulder press. Lower yourself as you keep the weights cocked at the shoulder, as you explode upward from the squat position, push the weights up and above your head.
Related Obstacle: Cliffhanger
Exercise 10 – DECLINE PUSH UP
Simple, quick, and easy. Get into a normal pushup position, but put your feet on top of an elevated park bench or box, arms extended out in front of you so that your body is perfectly parallel to the floor above the ground. Begin to do as many pushups as you can in the next 60 seconds.
Related Obstacle: Kiss of Mud
Exercise 11 – Quick Feet
Staying in the pushup position, rapidly bring each knee towards your chest, as if you were sprinting in place or pedaling a ridiculously small bike.
Related Obstacle: The Bastard
Exercise 12 – Tough Chin Up
Just like your old man used to do, hang from a bar with either an overhand or underhand grip and pull yourself up – be sure to try and touch your chest to the bar, or get as close as you can. This will get progressively harder as the set wears on. Remember to do as many as you can for the full 60 seconds. Even if you have to take a slight break, be sure to finish the set.
Related Obstacle: Underwater Tunnels
Exercise 13 – Superman Plank
Get back into the pushup position you’ve grown accustomed to, placing your forearms on the ground and keeping your core – abs and hips – tight as possible. Hold this position for a full 60 seconds.
Related Obstacle: Greased Lightening
Exercise 14 – Drunk Superman Side Planks
Get on your side and hold yourself up by left forearm, creating a half triangle between your lats, forearm, and ground. Like a regular plank, keep your core tight – flex if you have to – and hold the position for 60 seconds, then alternate with your right side and repeat for another 60.
Related Obstacle – Walk the Plank
Exercise 15 – Angelina Jolie
Get in between two chairs, bars, or if at a gym, a dip machine. Grab each bar or handle with each arm and lower yourself slowly and with control, as you push up with your arms try to explode up, lifting yourself completely off. Be sure to start out slowly until you get used to jumping off and regaining control of the bars.
Related Obstacle: Ball Shrinker
Exercise 16 – THE TOUGH SQUAT
Take a dumbbell, kettle bell, or large stone, anything you can find, and hold it in front of your chest. Stick your hips out behind you, bend your knees, and lower yourself until you’re in a full squat position. Pause for a second for the burn to really set in and then push yourself back to the start position.
Related Obstacle: Death March
How do other Mudders train?
Here’s what some of the more than 1 million Mudders on Facebook said when asked how their training for their next Tough Mudder:
- “I’m not. I’m just gonna wing it.”
- “Sexual intercourse.”
- “I am not gonna wing it, i am going to win it.”
- “YooHoos and ding dongs.”
- “Eating crushed glass and wrestling giraffes to the ground…”
- “I’m doing the event at the end of October. With not being a runner, I’m currently running on week nights, adding a mile to my goal each week. “Hopefully” I’ll be in running condition by the end of the Summer. Then will come the upper body part.”
- “Run, run, run. Lets do it Austin!”
- “Eating a lot of Moe’s and watching tv.”
- “Eating burgers, fries, pizza, etc.”
- “Combo P90x and Insanity routines, coupled with Interval running 4 days a week. That is once the doc clears me again.”
- “I fight bears.”
- “Winging it…and if I die…so be it.”
- “Marlboros, beers and then a good run with my dog.”
- “P 90 x!”
- “I do crossfit so I won’t need to train up..perhaps I’ll tazer myself a few times and light a sleeve on fire though.”
- “Starting my cross fit training today for the NJ TM! So stoked.”
- “Running 4 times a week. Weight training! Eating healthy.”
- “Biking 10 miles and running 2 daily. That with a full regimen of awesome.”
- “By doing Tough Mudders all year round!!!”
- “Combo of P90x/Insanity/Asylum for the time being and then picking up some long distance runs as the race gets closer!”
- “Praying…a lot.”
- “I am alternating between the Insanity workouts, running and the TM workout listed on the website.”
- “Trail running, P90X and cold showers!!!”
- “Great falls billy goat trail!”
- “2 rounds p90x and one round of insanity so far.”
- “I’m drinking a thick glass of mud every morning for breakfast.”
- “I did the tough mudder recommended training that’s on the site. I did that for 3 months 3 times a week. Tough mudder vt was amazing training def helped. Also I lost 26 pounds and I’m a size 2 when I used to be size 7!!!”
- “Binge Drinking and Chain smoking.”
- “Popcorn and beer.”
- “Lots of beer!”
- “I’m learning how to fly with out any wings. Running on water across the lake. Hanging out with ninjas and cheerleaders, but not together cuz they just don’t get each other.”
- “A little snowboarding, a little trail running, some white water rafting, two weeks on Mt Hood and some TRX… man I had better step it up, I’m getting soft in my old age.”
- “Beating myself over the face and running a lap every time someone mentions Halo 4…”
- “Rugby Season.”
- “Starting a year ago i did p90x twice. then starting in february i started running every other day with p90x discs in between. I’ve ran 170 miles so far. tons of hill running mixed with body weight exercises. lots of water, no fast food.”
- “By training for GoRuck.”
- “Working out, running, hiking the incline, and doing the dirty girl mud run in September with friends.”
- “Drinking Dos Equis.”
- “Lifting house and leaping across buildings.”
- “Shake weight.”
- “Kinda winging it as well… no one said i had to be first…”
- “p90x, running and hiking.”
- “I’ve been arm wrestling Chuck Norris. Once I beat him, I’ll be ready for Tough Mudder.”
- “Training for my half marathon in August + keeping up mileage afterwards + lifting 3x/week + being a grad student (which is PLENTY masochistic).”
- “Crossfit!”
- “Prayer and CrossFit is the way to train for interval type challenges, my coaches hand my a$$ to me daily.”
- “I just get drunk, go into a biker bar, and find the biggest, baddest looking guy there, and ask him if he is Richard Simmons…”
- “P90X and feeding Monkeys at the zoo!”
- “Weights/core training 2x a week with trainer, distance running on other days, insane hikes in high altitudes over the weekends…”
I just found out what the Tough Mudder is… I am so outta shape…so not a candidate, but you know what? I can do this… I KNOW I can!!! I am going to keep a log on the progress…
I have my goal now! I will do Tough Mudder! Currently very overweight, 6'-1" 280lbs and I'm 36. Maybe I can make an event in 2013. This will be my motivation. I will be a TOUGH MUDDER!
GOOD JOB BRO. IM OVERWEIGHT TO AND IM USING THIS TO GET IN SHAPE AND RUN THE COURSE IN JULY. IM 5'10 280 SO I TOO HAVE A WAYS TO GO. HAPPY TRAINING.
Scott and BrakesStopaero, I'm a 6'3 and 353, I'm starting my training now for October 2012. GOOD LUCK!!!
Just signed up and ready to mudder it up. Psyched to get out there and kick some ass (and get my ass kicked). That's gonna be one tough wkend.
Watching a hell lot of porn and working my arms out and my lungs by doing it!
Is the live wire run obstacle a real safety hazard or just show? Every other obstacle is physically challenging and fits the mudder theme but that one seems unnecessary. Maybe the only one I skip…thoughts
No, it definitely isn't worth skipping considering it is the last obstacle you go through at the finish line. It was a stinger last time i went through it. It just inserts a sense of fear in your thoughts after you have exhausted your body through the other 24 obstacles. And yeah it can be a safety hazard for some people, but not really unless you do have a pacemaker.
Shit…I have a pacemaker. I guess that will make me have to go around electrical obstacles…how will this affect my team?
I agree with brad completely. dont skip it man. go hell, or go home oorah
My fiance just told me about this last night….showed me the site…LOOKS AWESOME!! …the more I think about this, the more I want to do it!!!…..This is something we can both do together…and feel so good about it!! Sign us up ASAP!! What a great thing to accomplish together…..LETS GET OUR WORKOUT ON!!
Crys and Shawn
I am 16 this year and was wondering what the age requirement was for the course. I don't quite know if I am going to one this year or next but I am interested in this challange(If I meet the requirements).
On the sign up page it says you need to be age of majority which is 19
Im most nervous about the underwater tunnels, havent heard good reviews about it. Can i skip that section or do something in its place?
Anyone tried the Toughest App for iPhone?
WISH I had such a phone:)
I do Zumba 4 days a week, have been for the last 3+ years, I run occasionally(when conditions are ok which in Wisconsin means hit or miss from November through May:) and just started a weight training program, currently 1 month in, I am going to sign up for the Cascade Wisconsin Mudder in September. . .can't wait!
me and a bunch of my military buddies are planning to do the tm in sc as long as i dont deploy in april
Recently had both hips replaced, think this challenge is awesome, anyone having done this already, how crazy is this? Videos get you pumped, haven't been able to run/jog in 4 years, want to train for fall 2012, am I nuts? Still work out, want a challenge, don't want to let the team down……
I just read of the underwater tunnels. My phobia is drowning, I guess not being able to breathe. Can anyone tell me how long these tunnels are? I'm hoping this is something I can work on and overcome. I don't want to skip anything, if I can help it.
I recently completed the TM event and the tunnels are not completely under water, and only about 20 feet you can still breath and there are single barrels that you will need to go under in the pond/lake/water/mud. But remember if you can not do an obstical you can allway's go around it there will be a chance to do it next time… Hope this helps….Good Luck..
I would love to be able to print out the workouts above!! download as a pdf would be nice..
Look up towards the top of the page, under where it says "THE WORKOUT".
email me at rosborneutah@yahoo.com and I can send you a pdf I created of the workouts.
A friend and I are doing one this year. Reading the info it says when signing up that the time we pick may not be the time we get… How can we make sure that we have the same starting time?
I think you have to create a team and invite them. Then your team will start at whichever time.
I want to do the TM in NC in Oct. I am not in spectacular shape, so lots of work to do. Need to lose weight so I can do the Berlin Walls, Funky Monkey and the Rope-a-dopes. I have some upper body strength, but not enough. Any tips on how to lose the weight while building strength and working in a gas-station with nothing but junk food (my weight problem) where I am trapped 8 hours for 5 days a week?
Bring in healthy food, realize you have to make a conscious choice, and exercise when you have the time. There is always time to be found.
it's like a boulder rolling down a hill. Getting fit sucks at first, but once you give that initial push motivating yourself becomes easier and easier as you begin to see results
I say go ahead and sign up. I needed to lose weight and train hard for my first half marathon last December and the best thing I did was sign up early so that I had no excuse. Even when I didn't want to work out or eat right I did it anyways because I didn't want to be a joke on race day. It's great motivation.
Checkout both P90X and the "Toughest App" for iPhone. The above exercises (also YouTube has some great training material as well). Good luck!
Hey anyone doing TM in Salt Lake City in October?
I live in SLC and doing to one in colorado in june. If I love it I will do the one in SLC as well.
I live in slc but not sure which location i want to do, i can see it being harder here because it can get pretty cold in october
I'm going to do it. How many in a team? Do you still need more team members? I'll be 43, I'm 5'1, 105lbs, physically fit but plan to train more for this (currently I run and go to the gym 3-5 times a week). My husband wants to do it too. He is super fit – marathoner and working towards a 50mile run
Rachel
Thinking about it!!
What is the fire thing about?
got a team together for the socal tough mudder in Feb in Temecula!…………if your interested in training with us and or running it with us, let me know!
where are you training? I am in Costa Mesa.
Building a team for Austin!! Let us know if you want to train with us. My husband is a personal trainer and owns a gym! In Carrollton, TX
Looking to do, the NJ event in October. first timer, anyone else doing it in the camden co area?
Team name
" The wild coyotes "
Jerry,
I'm interested in doing the NJ event. I would be a first timer as well. I'm located in Mercer Co. (Trenton area). Are you looking for team mates? Let me know. My email is erdiver@netscape.net
Bob Knight
Looking to join a team for So Cal #1. Any teams local to Costa Mesa looking for team members to train with?
Just signed up for the Vancouver challenge in June. Currently living in Victoria. Doing cross fit 3x/week, running 3x/week. Anyone in the Victoria area want to get together and train??
Hey hey, looking for teammates for the Frederick/Crumland Farms 2012 run
Hey hey, looking for teammates for the Frederick/Crumland Farms 2012 run. Im in Frederick about 5 min from the farms
Check Out Team Looney: Friends of the Fallen
I'm registered as well…a team would be great!
My brother, cousin, and I are doing it, possibly a few coworkers as well. If you're interested, email me at joseph.hamilton@gmail.com
Signup for Poplar Bluffs September and Kansas City 2013 love a good challenge got a team too should be a lot of fun. Was wondering if anyone could tell me what the tallest obstacle is just curious.
Tallest should be the 12-foot wall.
Looking for a team for the Missouri event on 9/15 & 9/16.
Im looking for a team in missouri, im in springfield
Deployed in Stan right now, SO I hope to be back in time for the TM in NJ… Between hitting some mountainbike races and this it looks to be a good year….
train at http://www.warrirorfit.us
is this in australia aswell because i am so keen!!
it shows where its going to be and when
I am 61 yrs young, and i want to do the TM this April in Ohio. My wife is telling me that I'am too old and its for the young and strong. I want to prove her wrong and prove to myself that i can and will do this.
That's 61 years of developing the tolerance for abuse… you will be fine. The young folks around you are new to pain and impatient as well. If you are physically fit, your mental stamina will prevail.
Thank You
You never too old, enjoy the TM
lots of respect to you john!
That is awesome! You can do it! Never let anyone doubt you, especially yourself.
I'd love to do Austin in October but don't have a team.
Anyone need a tough female teammate?
Tough Mudder Organizers: No kid's race? To cultivate the next gen? My 8-year-old son watched the promo video and totally wants in — minus the fire and electic shocks.
Draw a beard on him, and get him a fake ID. Good to go
Signed up for the Nor Cal in Patterson, my sister did too.. Can't wait for the race in September!
Anyone doing the Colorado one on June 9?
I'm considering it. I've never done one of these and well it looks like fun. And by fun I mean anything hard and worth doing…(fun)
Yes!!! We have a Team going of Mudder vets and noobs so the more the merrier!!! Look us up, Meat Whistles and Clam Trumpets!!
I am!
Joined the Vancouver TM, very stoked.
Got a team that will be at least 20 strong.
Going to be the best event i've ever participated in.
Thinking about signing up for Colorado TM. Never done one before. Anybody going from Kansas?
Is it required to know how to swim??
The description says you can skip the water obstacles. Swimming is required on at least one of the water obstacles.
only if you dont want to drown.
Personally learning how to swim would be on my "to do list" before signing up for extreme fitness challenges.
I am looking for people interested in SoCal #2. I live in the OC.
Hey my bro and I are doing the Dallas event on march 31st and are looking for a team. I don't mind joining one or starting one. Let me know if your interested at 86nwright86@.@gmail.com
My name is Bob and i am looking for a team for the Wisconson TM….I live in edgerton and just started training! U want in….let me know and sart training asap!
I am thinking about doing it too and I am not too far away from you. Monticello.
for the running through fire section, do you jump over a fire pit or literally run through flames?
You more or less run between the flames. It's the smoke that gets you.
I pre-registered for the event in New Orleans next year. I plan to train using the Wii's NFL Training Camp game. I'll also try to follow the website's workout.
Getting a team together with my fellow firefighters for the Cumlerland/Frederick TM, can't wait for the fun!
Doing this with one of my best friends. Lots of work to do until September in Wisconsin. I don't plan on "winning" except when you consider beating myself and all of my excuses throughout the years. I'm physically capable of this
Wondering if anyone has any suggestions on gear we MUST have to make sure we've purchased between now and then.
i have done this twice, first time i did it with little thought on gear. second time i used and therefore suggest "neosport" 5mm water gloves and also neoprene socks and shirt. ill say this much. less is more in this event. moreover, dont worry about clothing, i dont care what u wear the waters cold! worry about being able to do the TM workout with ease.
I have a buddy in Mckinney that said he'd do it with me. I'm no runner I used to mountain bike. Now I just work out and run and jump like a beginner freerunner or something. I'm so excited to do this it will be my first time also!