12 Week Training Program: Week 1

If you've signed up for a 2013 Tough Mudder, it's time to prepare.

Mudder Nation will be dropping a simple 12-week training program for you to follow. We'll be working our way up, so check in each Monday for that week's workouts. Take what you like, tweak it, and make it your own.

Being tough is tough. Staying tough is tougher.

Week 1

Monday: Upper Body Strength, 40 minutes

Tuesday: Run 2 miles, 20 minutes

Wednesday: Lower Body Strength, 40 minutes

Thursday: Run 2 miles, 20 minutes

Friday: Upper Body Strength, 40 minutes

Saturday: Rest Day

Sunday: Rest Day

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Lower Body Strength // Exercise Details

- Prisoner Squats (20)

- Lunges (15 each leg)

- Wide Leg Jump Squats (20)

- Swing Set Lunge to Single Leg Squats (10 per leg)

*Repeat 2x

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Upper Body Strength // Exercise Details

- Push Ups (15)

- Swing Set Rows (15)

- Tricep Dips (15)

*Repeat 3x

#nobullshit2013

16 members like this

Comment by Rob Freeman on January 15, 2013 at 2:46am: Hi, is there any chance you could put these up on a Sunday night?

Comment by nicole zarr on January 15, 2013 at 8:58pm: Put what up?

Comment by Sean Harvey on January 16, 2013 at 5:58am: Always great to have more workout ideas for doing the TM. Thanks! I second the request to post the following weeks on Sundays. Cheers!

Comment by david garcia on January 16, 2013 at 10:30am: Keep these training ideas coming!

Comment by Katie Nowik on January 16, 2013 at 11:26am: Sweet! Can't wait! Mu first Mudder will be in Chicago in May.

Comment by Shane Patrick Ragan on January 17, 2013 at 12:12am: I will also be doing my first one in Chicago!

Comment by Sean Harvey on January 17, 2013 at 8:08am: Doing my first one too. May in Toronto!!!

Comment by Hillsy on January 19, 2013 at 7:06am: Doing my first in Sydney in April. Geez, do I have some training to do before then!!

Comment by Sean Harvey on January 21, 2013 at 8:28am: Dang it! Where's week 2?

Comment by Jessica Schmidt on January 21, 2013 at 2:33pm: For the strength days, you suggest a time of 40 minutes. I'm assuming you mean do the prescribed workout (upper or lower body) and then fill in additional time. Because those moves only took me like 15-20 minutes - even with repeating. Is that right?

12 Week Training Program: Week 1

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