Get'n Ready for the Mudder!!

Only 60 days until my first run at the Tough Mudder in PA. I have seven Warriors getting ready for this event. Training is starting to intensify and I'm trying to be a little more creative. Todays workout focused on several shorter runs with some core Kettbell, and body weight training placed in the middle.

1 mile warm up run

"House O' Cards"

The idea is to flip over two cards, each suit represents a different exercise, do the amount of reps per card for that exercise.

Ace's = 11 reps, Face cards = 10, all other cards = face value (Jokers = 25 Jump Squats), and doubles = 15 pullups (you may have none or many of these)

If the exercise is a single arm then split the reps in half but round to the next higher even number I.E. Ace's = 12

Spades - Half Burpees

Diamonds - Situps (Abmat, GHD, or reg. based on fitness level)

Hearts - Kettlebell C & P (Choose a med. to heavy bell)

Clubs - Kettlebell Swings (Big Bell!!)

No time limit for this training however you should work quickly but efficiently.

I finished this training with a 1.5 mile run (race pace). This race will be conducted approximately 1000 ft higher in elevation that were we train. I tried to compensate for this by utilizing a snorkel during the House of Cards portion. This was my first time trying this out and it was definitely interesting. One thing that I did notice is that for my 1.5 run, I didn't have to even think about or concentrate on my breathing. After breathing through that "Straw" for 20 minutes, my natural breathing was like instinct (which it should be). I'm going to keep experimenting with this technique and see how far I can push it. Keep Training and were still looking for donations for the Wounded Warrior Project http://www.active.com/donate/toughmuddernypawwp/RBond51

Thanks,, Bondo