The Moves
Sprint: Run at the fastest pace you can sustain for a full minute.
Pullup: Use an overhand grip, your hands at shoulder width. Raise your body until the top of your chest touches bar, then lower your body until your arms are straight.
More: Work Your Muscles With Pullups and Chinups
Burpee with jump: Begin standing with your feet shoulder-width apart. Lower your body down, bending at the hips and knees, so your hands are on the floor. Thrust out your legs behind you, so that you're at the start of a pushup position. Do a pushup, then pull your knees toward your chest so your feet are beneath you. Jump up and land softly in a standing position.
Pushup: Your body should stay in a straight line for the entire move. Tuck your elbows so that your upper arms form a 45-degree angle with your torso. Lower your body until your chest nearly touches the floor.
More: 8 Ways to Modify the Everyday Pushup
Spider lunge (walk or crawl): From a position in which you are on all fours but only inches off the ground, crawl along the ground keeping your body very low, arms and legs spread as wide as possible.
The Circuit
- Sprint 1 minute
- Pullups (overhand grip): 30 seconds
- Sprint 1 minute
- Burpees (with jump): 30 seconds
- Sprint 1 minute
- Pushups: 30 seconds
- Sprint 1 minute
- Spider lunges: 10 yards
More: Race-Day Essentials: What to Pack for Your Obstacle Race
Expect the unexpected when you join a mud run.