World's Toughest Mudder = 24 hours of a 5 mile loop course, containing 20-25 Tough Mudder obstacles (monkey bars, rings, electric shock, walls, cliff jump). It's in Vegas, in November, which means a hot day and a cold night. Wetsuit cold.
I've never done anything like this. I'm currently training more like a powerlifting Crossfitter than an ultra-runner. All signs seem to indicate that ultra-runners are better suited to this event than powerlifters. (Duh.) Time to
I've just finished week 1:
Sunday-- long run. My goal was 10 miles, but I took the scenic route and logged somewhere between 10 and 11, for a total of 1:46 of running. It felt really good-- must have been the previous night's chips and salsa.
Monday-- warm-up row of 2,000 total meters broken into intervals. Power snatches and box squats. Superset of dumbbell walking lunges and leg curls. Then 5 rounds of 5 tire flips, 15 windshield wipers, 10 wall balls.
Tuesday-- 3 mile slow and easy run (AM). Cleans and bench. Superset of wide pulldowns and incline dumbbell bench press. Then 3 rounds of 5 hang cleans, 8 pull ups, 10 barbell curls, 12 overhead triceps extensions (PM).
Wednesday-- 2000 M row broken into intervals. Plus another 2000 M over about 90 mins of time as I was coaching. 200 yd. 60 lb. heavy bag carry. 2 x 30 yd. sled pull and push with 3 plates (185 lbs.). 200 double unders. (3 min. rest) 10 min AMRAP of 10 burpees, 20 wall balls. (5 min. rest) 2 mile heavy bag carry with partner (handing off heavy bag).
Thursday-- 6 mile run (AM). 5 rounds of 20 ab machine crunches, 10 kettle bell swings (PM). 20 min. easy bike ride (PM #2).
Friday-- 20 box jumps to warm up. Power and Hang snatches. Strict press and dead lifts.
Saturday-- 1 mile ruck (2 bricks). Not quite death by lunges-- 10 mins. of lunges w/ EMOM of 20 air squats. 1/2 mile ruck. Then in rounds: Burpee pull ups 20, 15, 10, 5. Sit ups 20, 15, 10, 5. Box jumps 5, 10, 15, 20. 1 mile ruck.
My plan moving forward--
- Follow an ultra-marathon training plan
- Strength train 3 days a week
- 3 days of longer, endurance training sessions