To all who are racing on the Mudslingers team (I think there are about 15 of us):
In seven days we will be knee-deep in mud and plunging into ice water…deliberately. We’ve put in the work to train and prepare. Have fun training, mobilizing, and resting this week…and COUNTDOWN TO TOUGH MUDDER – Dallas Central!
Esprit de corps: “the common spirit existing in the members of a group and inspiring enthusiasm, devotion, and strong regard for the honor of the group”
Attention all non-Watts-type Mudder people!
Please join us at 8 a.m. Sunday morning for an hour of fun. Here is what we are going to do:
x=number of people in our group. All runs will be as a group; on work, only half the group can work at a time (if an odd number, round up). For time:
Run: From SE door of JAFH—around south soccer goal—around Mayfair—back to JAFH.
Ground to overhead, 10x total reps (number of people times 10): 2 people per barbell, ~85% 1RM
Run: Same route, this time each person with PVC pipe held overhead. The group must stop anytime someone anyone lowers his PVC.
Pull-ups, 40x reps (as soon as someone drops off the bar someone else can get on)
Run: Same route, this time each person with 45/25lb barbell.
Deadlift, 25x reps: Same barbells as for G2O, 2 people per barbell
Run: Same route, but each person farmer’s carry 2 dumbbells or kettlebells each 20-40 lbs.
Broad jumps, 4x distance of full length of basketball court and back (purple lines): Partners can follow alongside and pick up wherever another leaves off.
Run: Same route, each person with PVC overhead as before.
Rope climbs, 4x reps. Note: You have the option of sending people to the rope during other periods of work to get up to half of your total reps done earlier.
Run: Same route, no weight. Time stops when last person enters JAFH door.
Go hard and have fun! Post time and thoughts to comments.
Run 1 mile
Rest 3 minutes
Run 1 mile
Rest 3 minutes
Run 1 mile
Hold splits within 5-10 seconds
6 minutes of 100m sprints every 30 seconds
Rest 3 minutes
4 minutes of 100m sprints every 30 seconds
Rest 2 minutes
2 minutes of 100m sprints every 30 seconds
800m run
3 RFT: 10 deadlifts, 275lb; 50 double-unders
800m run
3 RFT: 7 dumbbell squat clean thrusters, 30lb; 10 pull-ups
800m run
25 left-hand kettlebell swings, 1.5pd
25 right-hand kettlebell swings, 1.5pd
25 jumping alternating lunge
25 mountain climbers
25 goblet squats, 1.5pd
800m run
Max effort, for total distance:
Run 5 minutes
Rest 2.5 minutes
Run 6 minutes
Rest 3 minutes
Run 7 minutes
Map your distance on runningmap.com. Post total distance to comments.
