Train 4 Outdoor Workouts to Get You Ready for a Tough Mudder Author: markbarroso March 30, 2017 Share on Facebook Share on Twitter Every Tough Mudder obstacle is different, requiring a unique set of skills to overcome. To prepare for the unknown, it’s important to train for muscular and aerobic endurance, mobility, balance, strength, power and grip strength and mental strength. Many of these attributes overlap during Tough Mudder obstacles, for example, Everest 2.0 requires speed, power, and grip strength to get over the curved wall while Reach Around will test your fear of heights, balance, and grip strength to climb up and over a tall structure. These five workouts require no weights, can be done virtually anywhere, and will improve every aspect of fitness in preparation for the demands of any Tough Mudder event, regardless of distance. Do at least two of these workouts every week for 4-5 weeks prior to your Tough Mudder to prepare yourself for mud and eventual glory. WORKOUT 1 Stair Workout DIRECTIONS Jog 1-3 miles prior to reaching a staircase, preferably one with a few flights. At the staircase, you’ll complete 5-10 stair climbs, alternating between a standard “one foot per step” and “skip a step” climbing pattern. Climbing up and back down counts as 1 flight. After each completed climb, perform the prescribed exercise. Finish off the workout by walking another 1-3 miles. Stair Climb Flight 110 Pushups Stair Climb Flight 210 Spiderman Pushups Stair Climb Flight 310 Triceps Dips Stair Climb Flight 410 Mountain Climbers (each leg) Stair Climb Flight 510 Wide Mountain Climbers WORKOUT 2 Lunging and Running Track Workout DIRECTIONS: This workout is comprised of five 400-meter runs. They don’t have to bee all out sprints, but try to obtain a heart rate that is at least 70% of your maximum heart rate. After each 400 meter run, do the given bodyweight exercise. When you’re done with all five sets, bodyweight lunge the entire track: half forward and half using a reverse (backward) lunge. THE WORKOUT PART 1 Run 400 metersDo 10 burpeesRun 400 metersDo 10 Tuck JumpsRun 400 metersDo 10 8-Count BodybuildersRun 400 metersDo 20 Mountain Climbers (10 each leg) PART 2 Forward Bodyweight Lunge for 200 metersReverse Bodyweight Lunge for 200 meters WORKOUT 3 Park Workout PushupsSets: 4Reps: 15 PullupsSets: 3Reps: 5-10Tip: You can do these on a sturdy overhead bar, including the monkey bars. If you can’t do pullups, hang from the bar for as long as possible, even if only for five seconds, for each set. DipsReps: 10Tip: you can do this these off of the floor or off the edge of a park bench. Jump Rope Duration: 2 minutesTip: If you mess up, quickly restart and keep jumping for the whole two minutes. WORKOUT 4 Long Distance Trail/Road RunBeginner: Jog at 50-70% of your maximum heart rate for 3-5 miles.Intermediate: Jog at 50-70% of your maximum heart rate for 5-7 miles.Advanced: Jog at 50-70% of your maximum heart rate for 8-10 miles.