Tough Mudder Prep

Marlaena and I are staying at one of my clients timeshare properties on Vancouver Island this weekend. It's in Parksville, B.C. right on the waterfront and the view from our place is absolutely spectacular! Here's a picture I posted on Twitter.

Parksville Patio

While we're here we need to keep up our training for the Tough Mudder, which is coming up really quickly here in only more 2 weeks, so this morning we put together a little outdoor workout.

There's a really nice boardwalk here that runs right in front of our place so we did the following:

I started with 25 burpees, ran half way down the boardwalk to a park and did 25 pull-ups, then ran to the end of the boardwalk and did 25 jump ups on a park bench and then ran back to the start of the boardwalk. I'd guess the total length of the boardwalk to be approx a kilometre because it took me about 4 minutes to run back end to end.

Marlaena did a slightly different workout because she is still recovering from minor surgery that she had done last week. She had a small umbilical hernia repaired and this was her first workout back. She ran from one end of the boardwalk to the other and then at the end did 25 bench step ups on each leg and 20 push-ups.

We both did 4 rounds of each, Mar finished in 51:18 and I finished in 1:02:18. It was pretty tough but NOT NEARLY as tough as the Tough Mudder is going to be! We're going to hit it again tomorrow and see if we can beat our times. I'll see how it goes, should hopefully be able to beat it by a bit, but not sure if I'll be able to get under an hour!

I did the same workout this morning. No part of me felt like doing it though... I was pretty sore, a bit tired, feeling lazy!

Mar figured out the distance of the boardwalk using MapMyRun.

www.mapmyrun.com

The boardwalk ended up being 0.94 km long so just under one kilometre. Which made my total workout just over 7.5 km and included 100 burpees (4 sets of 25), 100 pull-ups (same 4x25) and 100 jump ups on a park bench (4x25).

I finished it today in 58:47 which was a lot better than I thought I was going to do and 3 1/2 minutes faster than yesterday! I had to keep a pretty good pace the whole way and couldn't really take any rests other than catching my breath after the pull-ups, jumps and burpees. I'm starting to feel a bit tight though and will definitely be doing a little bit of stretching this afternoon!

The Tough Mudder is next weekend so this is our last weekend to train. I know I'm not going to make any huge gains with my endurance and conditioning but I still wanted to get in a couple really good workouts in to boost my confidence going into it.

Marlaena, my buddy Joey and I trained down at CrossFit Vancouver this morning. It's a bit quieter down there on the weekends so we had lots of room and were able to set up a work station for each one of us.

The workout we did consisted of two separate tasks (or circuits) with a 400 M run in between each one.

The 1st task was:

5 barbell deadlifts
10 burpee box jumps
2 rope climbs

The 2nd task was:

1 kettlebell farmer walk
5 barbell clean and jerks
2 muscle-ups

Mar had to modify a few things because she is still healing up from her hernia surgery a couple weeks ago. Instead of the muscle-ups and rope climb, she did a sand bag run up a hill and wore a weighted vest on her 400M runs.

I finished 10 rounds (5 of each task) in 48:29

Today was my last workout before the Tough Mudder this weekend. I figured I'd do a long grinder of a workout and then take a couple days off before the big day.

There were 3 of us that trained together today and we did the following:

10 rounds of:

400M run

10 kettlebell swings
10 med ball slams
10 knee to elbows

400M run

3 tire flips
2 sled push
1 heavy bag carry

It ended up being much longer than we thought and I was totally beat down by the end. I finished in 84:53 and have a feeling that I am going to be VERY sore tomorrow!