USMC Mud Run Time Trial #1

The USMC Mud Run is coming up quickly, so it’s time to start forming teams. Tomorrow’s workout is the first (of 2) time trials, so if you’re looking to run on one of Swamp Rabbit’s top teams, this workout is for you. If not, you can still come out and get in a good beatdown before the sun comes up (best part, it’s free of charge!). Meet at the parking lot at 0510. Toes down at 0515.

Here’s the route and the order of the exercises. You will notice, Stations 6-14 alternate between walking lunges, squats, and burpess (20, 20, 10). 10 reps for all sets of burpees and pullups, 20 reps for all sets of squat and lunges. The pullups MUST be full extension (no modification). If you can’t do this, the penalty is 2 burpees per uncompleted pullup (although modified pullups must still be completed first). The penalty for not completing any other obstacle is 10 burpees.

The map should provide sufficient information to indicate the route direction (Start at the parking lot and head towards station 1, then to station 2, etc).

There are fewer obstacles than in the Mud Run, but you’re not going to win the race on the obstacles. It is going to be won or lost on the run. At the end of the day, it’s a 10K.  If you can’t run 6.2 miles quickly, it doesn’t matter how many reps you can do or how fast you can do them.

1 – Picnic shelter closest to Washington Street
Squats (20)
2 – Monkey bars near basketball court
Cross Monkey Bars (on top)
3 – Parking Lot beside trail
Burpees (10)
4 – Sand volleyball court
Bear Crawl in kitty litter (1 length)
5 – Monkey bars at trail intersection
Pullups (10)
6 – Top of stairs above picnic shelter
Walking Lunges (20)
7 – Bridge leading to plane
Squats (20)
8 – Entrance to Cleveland Park
Burpees (10)
9 – Corner of Ridgeland Drive and Ridgeland Place
Walking Lunges (20)
10 – Corner of Ridgeland Drive and McDaniel (top)
Squats (20)
11 – Corner of Lois and Oakland
Burpees (10)
12 – Corner of Oakland and Ridgeland
Walking Lunges (20)
13 – Bridge after passing plane
Squats (20)
14 – Picnic shelter (on right, by steps leading down from Station 6)
Burpee Box Jumps (10)
15 – Bridge leading to Veteran’s Memorial
Balls to the Wall (1/2 way)
16 – Pullup bars on right
Pullups (10)
17 – Sand volleyball court
Bear Crawl (1 length)
18 – Monkey bars at trail intersection
Pullups (10)
19 – Bridge leading to Veteran’s Memorial
Balls to the Wall (1/2 way)

Show up at 0510. We will get started promptly at 0515.

See you in the gloom,

Mega