Your Tough Mudder Journey Starts Here.

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Matthew Rogers
6 years ago
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2 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 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. Learn more about the benefits 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 - finding those special spots that talk to you. GET TOUGH, STAY TOUGH: 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 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. Gear up with and take your season to the trail.

3 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. 3 months to go WEEK 2 WEEK 1 /WALK 1 Mile 20 Flutter Kicks /WALK 15 MINUTE CIRCUIT V Ups 5 Push Ups Music makes the body move. Perfect that workout playlist. Ditch the gym. Hit the trail. Move slow. 3 ROUNDS 400M Run 10 Goblet Squats Box Jumps 5 Renegade Rows 5 SETS EACH 30 Mountain Climbers 20 Russian Twists 5 Crossover Pull Ups (Complete all sets of each exercise before moving on) Go for a joy ride. Crank some tunes. Feel the RPMs. Channel your inner Bob Ross. Paint some happy trees.

4 3 months to go WEEK 4 WEEK 3 /WALK 10 V Ups /WALK 15 MINUTE CIRCUIT 10 Push Ups 15 Squats 20 Goblet Squats 15 Leg Levers 10 Shoulder Push Ups 5 SETS EACH 30 Mountain Climbers 20 Russian Twists 5 Crossover Pull Ups (Complete all sets of each exercise before moving on) Get wet. Ice up. Blockness Monster is a little over two months away. Mental health day. Watch some tv. Daydream about the finish line. 4 ROUNDS 30 Mountain Climbers 10 V Ups 800M Run 25 Lunges 20 Dips 20 Push Ups 50 Mountain Climbers 3 Minutes Rest 5 Miles 5 Miles Finish that item that s been on your To-Do list for 2 years. Take the single greatest nap the world has ever seen.

5 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. 2 months to go WEEK 2 WEEK 1 20 Flutter Kicks 10 Squats 5 V Ups 5 Push Ups 20 Goblet Squats 15 Leg Levers 10 Shoulder Push Ups Stretch for like, 5 hours. It feels so good. We promise. Mobility means availability. Stay mobile, stay healthy. 2 ROUNDS 100 Jump Ropes Toes to Bar 15 Box Jumps 15 Dumbbell Push Press 1 15 Ski Jumps 30 SECONDS EACH 4X CIRCUIT Lunges V Ups Goblet Squats Tricep Push Ups 6 Miles 8 Miles Go Team Brunch (if sleeping in isn t an option). Pack a picnic. See what Nature s Gym has to offer.

6 2 months to go WEEK 4 WEEK 3 1 Minute Bodyweight Jump Squats 1 Minute Supermans 1 Minute Hanging Leg Raises Rest after each minute 5 SETS EACH 30 Mountain Climbers 20 Russian Twists 5 Crossover Pull Ups (Complete all sets of each exercise before moving on) 3 ROUNDS 100 Jump Ropes 20 Wall Balls 15 Kettleball Swings 10 Box Jumps 5 Renegade Rows 1 Minute Jump Squats 1 Minute 1 Minute Pull Ups Rest 15 Seconds after each minute Try a workout class. Variety is the spice of training. Or something. Follow yoga with some frozen yogurt. Treat yo self. 30 SECONDS EACH 4X CIRCUIT Lunges V Ups Goblet Squats Tricep Push Ups /WALK 20 Flutter Kicks 8 Miles 8 Miles Soak up some sun. Sip a brew. Volunteer with the team. Trees need planting, after all.

7 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. 1 month to go WEEK 2 WEEK 1 5 Renegade Rows 5 Push Ups 5 Sit Ups 10 Squats 5 V Ups 5 Push Ups 1 Minute Jump Squats 1 Minute Supermans 1 Minute Hanging Leg Raises Take a walk. Stop to smell a flower or two. Play in the mud. Bring the team. 30 SECONDS EACH 4X CIRCUIT Lunges V Ups Goblet Squats Tricep Push Ups 6 Miles 5 Miles Discover your spirit animal. Challenge it to a sitting contest. Flex some of that brain power. Read a book. Do a crossword.

8 1 month to go WEEK 4 WEEK 3 20 Flutter Kicks 10 Push Ups 15 Squats 800M Run 25 Lunges 20 Dips 20 Push Ups 5 Mountain Climbers 3 Minutes Rest Goblet Squats Box Jumps Google your event. Envision epic. Go on an adventure. Get that heart rate up. Smile. 20 Goblet Squats with C4 Jug 15 Leg Levers 10 Shoulder Push Ups 30 SECONDS EACH 3X CIRCUIT Wall Balls Sit Ups Dumbbell Lunges Ski Jumps 5 Miles Carbo-load and get ready to crush the course. Ice cream, pizza - whatever your poison, dig in. You deserve it. EVENT DAY It s go time.

protein 101: the power of protein Let s face it, protein can be a little intimidating and scary sometimes. Do you really know how, when and why you should use it? For many, the answer to this is no.

9 protein 101: the power of protein Let s face it, protein can be a little intimidating and scary sometimes. Do you really know how, when and why you should use it? For many, the answer to this is no. Luckily, Tough Mudder have teamed up with For Goodness Shakes, the UK s no 1 RTD Protein brand, to give you some top tips you can use when training for your Tough Mudder event. To kick things off, what even is Protein? Protein is a nutrient that is found in food and serves as an essential part of the diet. In more detail, proteins are a long chain of amino acids that are vital to cell function and are the building blocks of muscles in the human body. Nutrition is a vital part of the training process, in order to stay fit and healthy and make performance gains. Training breaks you down, it s when you recover that you come back fitter and stronger. So you need to ensure that you re getting enough protein, carbs and micro-nutrients on board so that you re ready to go again the next day. Bring On Tomorrow. For Goodness Shakes are proud to be in partnership with Tough Mudder in 2017 and offer a fantastic range of protein-based products that will help athletes prepare for, participate in and recover from the arduous rigours of training for the best obstacle courses in the world. The range is designed to deliver the right amount of protein for different aims and goals. For the full selection head over to their app at

Your Tough Mudder Half Journey Starts Here.

Your Tough Mudder Half Journey Starts Here. Forget fitness levels. Whether you re an occasional gym-goer or a seasoned couch potato, we ve got a Tough Training Guide designed for your specific needs. Training