Your Tough Mudder Journey Starts Here. - Amazon S3 Tough Mudder Journey Starts Here. Forget fi tness levels. Whether you’re a gym rat or a trail runner, we’ve got a Tough Training

Your Tough Mudder Journey Starts Here.Forget fi tness levels. Whether you’re a gym rat or a trail runner,

we’ve got a Tough Training Guide designed for your specifi c needs.

Training for a Tough Mudder can be, well, tough. But when event

day comes, you’ll be glad you did all those push ups. You’ll also be

glad for those extra stores of mental strength, stamina, and those

hardcore teammates determined to see the thing through. Even

if you’re rocking the course solo, from the moment you step foot

on the course, Mudder Nation will have your back. We’re tougher

together, after all.

In that spirit and to help you fi nish strong, we’ve put together an

epic training guide that’ll have you ready as you can be when you

step to the starting line. Your body will thank you in the end, no

matter how many exercises you get through (although the more

you do, the better you’ll feel).

Gear up with and take your season to the trail.Gear up with and take your season to the trail.

HIGH-INTENSITY INTERVAL TRAINING:

Combining explosive exercise with short

periods of rest is exactly what the course

is about. Aside from helping you achieve

Superman-like strength, HIIT workouts

continue to burn calories long after you

hit the showers. Learn more about the

benefi ts of High-Intensity Training here.

WARM UP, COOL DOWN:

Training isn’t just about running and

jumping and increasing core and grip

strength. You’ve also got to stay loose.

That means stretching, working your

mobility, warming up, and cooling down.

Or as Coach puts it - fi nding those “special

spots that talk to you.”

Pain doesn’t last forever. But glory does.

Fearlessness is your friend.

So are those nerves. Own them. Then the course.

DON’T FORGET:

Tough Mudder isn’t a race, it’s a challenge

- but it’s one hell of a challenge. Over 10-12

miles and 20+ obstacles you won’t just

face your fears - you’ll go over, around,

and through them. So train accordingly.

Not every session will be your best, but it’s

the trying that counts.

GET TOUGH, STAY TOUGH:

RESTDitch the gym. Hit the trail.

Move slow.

Listen Up, Mudder Congrats on joining Mudder Nation and taking the first step on your

Tough Mudder journey. Follow this Tough Training Guide and you’ll

be start (and finish) line ready in no time.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

RESTChannel your inner

Bob Ross. Paint some happy trees.

RUN4 Miles

5 SETS EACH30 Mountain Climbers

20 Russian Twists5 Crossover Pull Ups(Complete all sets of each exercise before

moving on)

RUN4 Miles

RUN/WALK2 Miles

15 MINUTE CIRCUIT15 Kettlebell Swings

20 V Ups5 Push Ups

Rest remainder of minute

RUN3 Miles

5 ROUNDS100M Sprint

20 Jump Squats5 Pull Ups

1 Minute Rest

RESTGo for a joy ride.

Crank some tunes. Feel the RPMs.

RUN4 Miles

3 ROUNDS400M Run

10 Goblet Squats15 Kettlebell Swings

10 Box Jumps5 Renegade Rows

1 Minute Rest

5 ROUNDS100M Sprint


1 Minute Rest

RESTMusic makes the

body move. Perfect that workout playlist.

3 months to go

RUN/WALK1 Mile

12 MINUTE CIRCUIT10 Pull Ups

10 Dumbbell Thrusters20 Flutter KicksRest remainder

of minute

WE

EK

2W

EE

K 1

WE

EK

4W

EE

K 3


RUN4 Miles

5 ROUNDS20 Goblet Squats

15 Leg Levers10 Shoulder Push Ups

1 Minute Rest

5 ROUNDS800M Run10 Pull Ups25 Lunges

20 Dips20 Push Ups

50 Mountain Climbers3 Minutes Rest

RESTMental health day.

Watch some tv. Daydream about the

finish line.

4 ROUNDS100M Sprint

30 Mountain Climbers10 V Ups

5 Pull Ups1 Minute Rest

RUN/WALK3 Miles


10 Push Ups15 Squats


RUN4 Miles



moving on)

RESTTake the single greatest

nap the world has ever seen.

RUN5 Miles

RESTFinish that item that’s been on your To-Do

list for 2 years.

RUN5 Miles

REST Get wet. Ice up.

Blockness Monster is a little over two months away.

RUN/WALK3 Miles


10 Dumbbell Thrusters10 V Ups


3 months to go

RESTMobility means

availability. Stay mobile, stay healthy.

Don’t Stop Believin’ Event day is just two short months away. There are miles to go and

squats to be squatted. Pop on that playlist and grind, grind, grind.


RESTPack a picnic.

See what Nature’s Gym has to offer.

RUN8 Miles

30 SECONDS EACH4X CIRCUIT

LungesKettlebell Swings

V UpsGoblet Squats

Tricep Push Ups

RUN4 Miles

RUN2 Miles

12 MINUTE CIRCUIT10 Squats5 V Ups

5 Push UpsRest remainder

of minute

RUN6 Miles


15 Leg Levers10 Shoulder Push Ups

RESTGo Team Brunch

(if sleeping in isn’t an option).

RUN4 Miles

2 ROUNDS100 Jump Ropes

15 Kettlebell Swings15 Toes to Bar15 Box Jumps

15 Dumbbell Push Press15 Pull Ups

15 Ski Jumps1 Minute Rest

5 ROUNDS100M Sprint


1 Minute Rest

RESTStretch for like, 5 hours.

It feels so good. We promise.

2 months to go

RUN2 Miles



of minute

WE

EK

2W

EE

K 1

WE

EK

4W

EE

K 3


RUN4 Miles

3 ROUNDS100 Jump Ropes

20 Wall Balls15 Kettleball Swings

10 Box Jumps5 Renegade Rows

RUN/WALK2 Miles


10 Dumbbell Thrusters20 Flutter Kicks

RESTFollow yoga with

some frozen yogurt. Treat yo self.



V UpsGoblet Squats

Tricep Push Ups

RUN3 Miles



moving on)

RUN4 Miles

5 ROUNDS1 Minute Jump Squats

1 Minute Kettlebell Swings1 Minute Pull Ups

Rest 15 Seconds aftereach minute

RESTVolunteer with the team.

Trees need planting, after all.

RUN8 Miles

RESTSoak up some sun.

Sip a brew.

RUN8 Miles

RESTTry a workout class.

Variety is the spice of training. Or something.

RUN2 Miles

5 ROUNDS1 Minute Bodyweight

Jump Squats1 Minute Supermans

1 Minute HangingLeg Raises

Rest after each minute

2 months to go

RESTPlay in the mud. Bring the team.

It’s Go Time You’re one month from the starting line. Ready to kick things up a notch?

Take your training to the next level and hit event day in peak condition.


RESTFlex some of that brain

power. Read a book. Do a crossword.

RUN5 Miles



V UpsGoblet Squats

Tricep Push Ups

RUN4 Miles

RUN3 Miles

12 MINUTE CIRCUIT10 Squats5 V Ups

5 Push UpsRest remainder

of minute

RUN6 Miles

5 ROUNDS100M Sprint


1 Minute Rest

RESTDiscover your spirit

animal. Challenge it to a sitting contest.

RUN4 Miles

5 ROUNDS100M Sprint


1 Minute Rest

5 ROUNDS1 Minute Jump Squats1 Minute Supermans

1 Minute HangingLeg Raises

RESTTake a walk. Stop to

smell a flower or two.

1 month to go

RUN3 Miles

12 MINUTE CIRCUIT5 Renegade Rows

5 Push Ups5 Sit Ups


WE

EK

2W

EE

K 1

WE

EK

4W

EE

K 3


1 month to go

RUN4 Miles

5 ROUNDS800M Run10 Pull Ups25 Lunges

20 Dips20 Push Ups

5 Mountain Climbers3 Minutes Rest


Wall BallsKettlebell Swings

Sit UpsDumbbell Lunges

Ski Jumps

RESTGo on an adventure.

Get that heart rate up. Smile.


with C4 Jug15 Leg Levers

10 Shoulder Push Ups

RUN3 Miles


10 Push Ups15 Squats


RUN4 Miles

21-15-9Goblet Squats

Kettlebell SwingsBox Jumps

EVENT DAYIt’s go time.

RESTCarbo-load and get

ready to crush the course.

RESTIce cream, pizza -

whatever your poison, dig in. You deserve it.

RUN5 Miles

RESTGoogle your event.

Envision epic.

RUN3 Miles



of minute

Documents

Your Tough Mudder Journey Starts Here. - Amazon S3 Tough Mudder Journey Starts Here. Forget fi tness levels. Whether you’re a gym rat or a trail runner, we’ve got a Tough Training