Go hard or go home!

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This past weekend, we participated in the USMC mud run in Columbia, SC.  It was initially very frustrating, traffic was horrendous and we were worried we wouldn't make our start time.  Once we got there, things went smoothly and we were quickly taking off! We didn't do any specific training for the race outside of our BootCamp workouts.  There were 32 obstacles, lots of mud, lots of sprints, lots of thing to get over, under and climb. We were all thrilled with the idea of getting down and dirty with all the other athletes! One hour 27 minutes later we were finished, filthy, scratched, bruised and exhilarated! We really believe that the BootCamp workouts that we do helped us to get through the obstacles and runs without too much heavy breathing.  All in all, a successful day that we can't wait to do again! you can check out the obstacles at this link
http://www.usmcmudrun.org/course.html

today's workout!
Warm up
Sprints...15 sets of sprints down the side parking lot

50-40-30-20-10 rep rounds for time of:


Double Unders (or double the number of singles)
Burpees

then...

Squat Ladder - 45 pound bar


With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

Advanced Version - rounds 1-10 - overhead squats; rounds 11-20 - front squats; rounds 21+ - back squats

Squat – you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.

CORE....100 wallball situps

"If you cheat you are only cheating yourself." Chan

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka