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…”
Disclaimer:
The training program provided by Tough Mudder is for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific exercise or training program. Participation is at your own risk, as this or any other exercise program may result in injury. To reduce the risk of injury, before beginning this or any training program please consult your doctor. Tough Mudder is not responsible for any injuries that may result from the exercises or training program described on this site.
I would like to have someone to do this with in sept. in frederick, md. I am going to start training next week. Yes I am overweight but strong. I plan on training tough not just to lose weight, but to accomplish this task at hand.
So British Special Forces need to be able to do 15 push-ups, eh?
No wonder those boys took the Falklands back from the Argentineans!
Anyone Looking to do the TM in Austin in october. i have no one to run with yet! Let me know
I'm doing my first one in Austin! What day and time you sign up for?
TM Austin October 2012 will be my 4th TM, first one was Austin October 2011. We have a team registered, if you'd like to join us. We will have members from San Antonio, Austin, and Victoria.
I am a recent Cancer Survivor. Looking for others who have kicked Cancer's ass to build a team for Whistler 2012. Anyone out there interested?
well i had Aplastic anemia not cancer but still very tuff to beat had a bonemarrow transplant in august and i am ready to also do the tough mudder congrats and goodluck
Captain America signing in here. Thor and myself did a rigorous 24 hour pre race program and crushed it. here is our secret. First key to success is no sleep, 2 copious amounts of alcohol, not quite blacked out but get close, pre race dos equis dont hurt. 3 No food what so ever, the first thing you should eat on race day is the banana at the 2nd water station. 4 and i cant stress this one enough, have someone dress you in a ridiculous outfit WITH PROPS, they may hinder you on obstacles but soo worth it. Look foward to seeing you all in October, Good luck!
So pumped for this can not wait to smash it in scotland !!
I am a 34 year old woman who wants to challenge myself but needs some people in my area to do this with..I live in Columbus, Ohio and want to start training! Anyone want to do the April TM in Ohio?? I am ready to have some fun and get in better shape!!! Woman and men please reply!
Melissa I am 30 but out of shape, just had a baby. But I would love to do this and I live in Cbus.
Looking for a team for this July in California? Please let me know if any one out there still have slot for one more guy. Thanks.
hey we got some room for you if you're interested. were doing sunday.
WAS JUST CHECKING THE TM SITE OUT.I AM A 39 YR OLD LITTLE OVERWEIGHT BUT IM DROPPING THE POUNDS LIKE CRAZY RUNNING ON THE TREADMILL EVERYDAY. WATCHING THE VIDEOS REALLY HAS ME MOTIVATED AND WANTING TO DO THIS. WOULD LIKE TO JOIN A TEAM FROM NY. I LIVE IN LONG ISLAND AND WILL TRAVEL TO TRAIN WITH OTHERS
I have a small team of four doing the TM in September in Frederick, Md. We're looking for more people, and we only have one girl so far, so girls move to the top of the list. Anyone looking to join us??
I would be interested in possibly joining your team.
Also, I am a girl
Sounds good to me. You can look me up on Facebook and send me a message if that works for you. My name is Heber Ashbrook IV (Skip is my nickname).
Im a girl. …….would love to join.
Liz Broussard
lizanne.broussard@gmail.com
Nokomis, FL
I'm a female living just outside of Annapolis. I would be interested in joining your team.
Sounds good to me. Find me on FB if you're interested in joining the team. I'm under Heber Ashbrook IV (Skip is my nickname).
I'm a girl from Gettysburg looking to do the Frederick event.
That's cool. Find me on FB if you want to join the team. My name is Heber Ashbrook IV (Skip is a nickname).
I am in the worst shape of my life, but this has me so pumped that come September 29th Seattle will see me looking 20 something again…I actually thought the Warrior Dash was exciting until I read about this, now the 2 of those I've done look like kid's races.
I too am way out of shape. I started training last month with weights and an elliptical machine. Working up to running on hard surfaces when the knees are ready . See ya out there!
joined the marines for training
semper fi that might be enough ,i joined 30 years ago and that's what gives me the drive and desire to prove myself to my friends and family ooh raa
OOORAAAAAAHHH (20yrs ago) civi for 10
Looking for a team of five guys from Houston for the Dallas event. Already have three and looking for two more. Leave a reply if you're doing Dallas as an individual and are looking for a team.
When is the Dallas event? I haven't signed up yet.
NVM, not enough time to train, will be doing the Austin TM in Oct.
I signed up and am ready to go but was stood up by people that said they would do it and clearly got scared…. Looking for some peeps to make the team a team. You in? Beaver Creek 2012, lets go!
I am debating participating, I have not yet started to train. Post back and maybe we can figure something out! Always better with someone motivating you!
I'm working back from an IT band injury suffered this fall. Anyone training for the PA event in April in south jersey?
Looking for a team for the toronto event, living out of mississauga
Anyone other Vancouver/Burnaby university students have a team opening, or interested in starting a team?
Im trying to find a team to train and do this challenge with in the greater vancouver area
Hey Matt, I've started a team and am recruiting, if you've not found one already. If you are interested, just drop me an email. (diana.rose@hotmail.ca)
Anybody starting a team around Longview, TX to do the Tough Mudder in Austin in October???
In need of a workout partner/team in Maysville KY. I train at the Y/AHC 6 days a week
Anyone from the Fort Smith,Ar area training for this?
I just wanted to ask if anyone has done Insanity, the workout program, to help them train for this event? If so, did you feel that it helped?
Will you forward me any replies you get please. I need a tight consistent training program. Thanks!
Yes definitely. I haven't received any yet but I'll be sure and forward them!
Hey bro here is one comment that has been posted:
"I am doing insanity right now to train for tough mudder. I haven't done a TM yet, but I can tell you that insanity is an awesome workout to train for this event. Insanity mirrors the above workouts and focus on full body, core, and interval training. I am going to follow up with P90X to inprove my strength, as Insanity is slightly more cardio focused than strength. TL/DR version, Insanity is good stuff."
I am doing insanity right now to train for tough mudder. I haven't done a TM yet, but I can tell you that insanity is an awesome workout to train for this event. Insanity mirrors the above workouts and focus on full body, core, and interval training. I am going to follow up with P90X to inprove my strength, as Insanity is slightly more cardio focused than strength. TL/DR version, Insanity is good stuff.
Thanks man I appreciate the comment and the input. I've actually done Insanity myself. I just wanted advice to see how well it can prepare you for an event like Tough Mudder!
Want to join a team for SoCal this summer. I live in AZ anyone need a strong committed team member?
Your talking Running Springs in July?
Hey, I've got a team started for the TM outside Austin in October. I've got people from Corpus, Dallas, Houston, and College Station coming. Looking to join a team? Find our event page on FB https://www.facebook.com/#!/events/21575252185528…
We'll have a team name in 2 days and post it on the FB page. Anyone/Everyone welcome! Most of us are in our early/mid 20's.
College station 29/m. The link isn't working for me. Could you add me? My name is Louis Darling. My email is riggen_8@yahoo
Anyone on the Island training for Tough Mudder Vancouver – check out this bootcamp specifically designed to get you ready for this event:
http://www.facebook.com/events/112785542180619/
Running the September 8th event in Cascade, WI… looking to go into a team hopefully, anyone else going to this one?
Is anyone thinking about going to the Detroit 2013 TM??? I've begun training and have pre-registered, but I think it'd be more fun to terrorize as a team instead of by myself
I am most definitely interested! I just pre-registered too:)
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!
No way!! Even looking at the videos, there are a lot of women going. Myself and a few girlfriends are all doing it up here at Mount St.Louis/Moonstone (the Toronto, ON) location. We've never done one before either, but started with a Warrior Dash last year, and wanted one a little more challenging (we may have overshot the mark on that one) I think that looks like one of the funnest aspects of the race–the mix of buff and lean, male and female, fun (?coloured jello) and tough. Have a great time….
bummer… I wanted to do this with my son's also… they will be so disappointed.
The Basterds are. Looking to make our Basterds bigger. lol More than welcomed Hannah.
Hey! Just signed up today for the Tri-state in october. When and where do you guys train?