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

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

Training for a du 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 finish 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).

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.

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 - finding 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:

du Tough Mudder isn’t a race, it’s a

challenge - but it’s one hell of a challenge.

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:

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.

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

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

5 ROUNDS20 Goblet Squats

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

20 Jump Squats5 Pull Ups

1 Minute Rest

RESTStretch for like, 5 hours.

It feels so good. We promise.

2 months to go

RUN2 Miles

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

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

RUN4 Miles

3 ROUNDS100 Jump Ropes

20 Wall Balls15 Kettleball Swings

10 Box Jumps5 Renegade Rows

RUN/WALK2 Miles

12 MINUTE CIRCUIT10 Pull Ups

10 Dumbbell Thrusters20 Flutter Kicks

RESTFollow yoga with

some frozen yogurt. Treat yo self.

30 SECONDS EACH4X CIRCUIT

LungesKettlebell Swings

V UpsGoblet Squats

Tricep Push Ups

RUN3 Miles

5 SETS EACH30 Mountain Climbers

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

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