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ummer nights when I was young, I used to play a game with the kids in my neighborhood that we called Bloody

der. I’ve long since forgotten the rules—it was some type of nighttime hide-and-go-seek—but I can still recall

overall experience with surprising clarity: e exhilaration of the chase, all of my senses heightened by the chest-

nding fear of what lurked in the dark; and the surge of relief, joy, and victory as I finally reached the safe zone,

ted on a limb of a big oak tree 20 feet above the ground.

mom, aer calling me in for the night, would march me straight to the shower and order me to clean off the dirt thatcaked on my knees, hands, and elbows. Although a good scrubbing managed to get rid of the grime, all the soap in

world couldn’t wash away the grin plastered on my face. Aer toweling off, I crawled into bed, utterly exhausted and

savoring the pure joy of the evening.

childhood experience is far from singular. Most adults played such games as kids and had as much fun as I did doing

ut more rare is our ability to recapture those moments as adults. How long has it been since you’ve done something

was so pure, so intense, so fun, so diffi cult, and so frightening—all at the same time?

or that matter, how long has it been since you’ve gotten dirty. I’m not talking about the kind of dirty you get when

re landscaping your yard or cleaning out your basement. No, I’m talking grit-in-your-teeth and mud-clogging-your-

-follicles grimy. Like when you were a kid and you had the option of taking the shortcut through the swamp or going

ong way around it. For kids, high and dry loses every time.

uote -time Spartan Obstacle Race champion Hobie Call, the races I describe in this chapter give you “a chance to be

d again.” ey are an adult playground, complete with monkey bars, rope climbs, and mud pits.

these races aren’t mere kids’ stuff. As a matter of fact, some of them make grown men and women cry. As one race

cipant put it, they turn you inside out and make you face your biggest fears. Anytime you have to sign a death

er, you better ask, “What am I getting myself into?” And although I’ve never heard of anyone actually dying while

mpting these races, if you spend any time around veterans of some of the more challenging versions of these races,

ll hear tales of them puking their guts out, getting scraped by barbed wire, and getting their egos beaten into

mission.

that’s what makes obstacle racing so exhilarating.

out the Raceseach event we provide a brief description of the course, its obstacles, the type of atmosphere surrounding the event,

advice for tackling some of the most diffi cult aspects of the challenge.

e races are all about having a good time, with a smidge of competition thrown in to spice things up. Other races take

petition to new levels of extreme. Most races, however, fall comfortably in the middle, managing to offer a serious

petition without taking themselves too seriously. And while we rate each race by its overall level of diffi culty, don’t

the rating scare you off if you really want to do it—all but the most challenging are generally quite inclusive.

although we include a wide spectrum of races, you can rest assured that any race we include in this book provides

ality, safe (relatively speaking), and rewarding experience for participants. You won’t find any flimflam obstacles or

y-night events described in these pages.

also provide you with some down and dirty details about each race. ese include:


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Obstacle Race

Training BibleJames Villepigue, CSCS

A member o Penguin Group (USA) Inc.


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Copyright © 2012 by James Villepigue

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Conten

1 Beyond the Mud: The Obstacle Racing Phenomenon . . . . . 1

2 The Races . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

3 The Obstacles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

4 Race Attire for All Seasons . . . . . . . . . . . . . . . . . . . . . . . . . . 99

5 Lower-Body Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105

6 Upper-Body Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117

7 Functional and Compound Exercises . . . . . . . . . . . . . . . . 135

8 Core Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 163

9 Cardio Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 175

10 Race Flexibility. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 187

11 The Eight-Week Obstacle Race Workout . . . . . . . . . . . . . . 203

Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 277


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Introductio

Like a spark hitting a drought-stricken orest floor on a breezy day, obstacle races and similar challenges have taken

like wildfire. A clever combination o trail races, military-style obstacle courses, mud runs, and backcountry adventu

obstacle races have captured the imagination o millions o people—athletes and nonathletes alike—who seek new th

and challenges. A quick internet search turns up hundreds o obstacle races, many o them small, local events. Sever

races have literally taken to the road, hosting challenges around the United States and Canada, as well as England an

Europe. Tey’ve developed large an bases and have thousands o ollowers on Facebook. Tese social media outlets

the flames o interest by allowing participants to post pictures and videos o themselves conquering the obstacles and

whooping it up at the postrace parties these events are known or. Tey also provide a orum or sharing training tip

and strategies or overcoming obstacles.

Because o their unique nature, obstacle races pose a training challenge. I you simply adopt a road racing training

program, you’ll be unprepared or the obstacles and other challenges these events throw your way. A straightorward

bodybuilding program ails to take into account both the cardiovascular endurance required or the running

component, and the unctional skills involved in tackling the obstacles and challenges. And while many o the event

eatured in this book claim on their websites that very little training is required, that’s a recipe or ailure or even inju

What’s the point o paying good money to enter an obstacle race i you have to skip most o the obstacles because you

too weak, tired, and out-o-shape to do them? Or even worse, you miss out because you pull a muscle a third o the w

into the course.

Tat’s where the Obstacle Race Training Bible comes in. In this book, I not only provide you with an eight-week train

program or conquering any course, I also offer expert strategies and specific exercises or tackling 30 o the most

common obstacles. And the beauty o my program is that it’s not a one-size-fits-all endeavor. Afer taking a quick fitn

assessment, you will know whether you should adopt the beginner, intermediate, or advanced training program, wh

are outlined in Chapter 11. Each program considers your base strengths and weaknesses, and builds rom there.

Beore setting out on a training program, you need to decide on an obstacle race that matches up with your goals.

Some races appeal to hardcore competitors, while others draw weekend warriors. I provide an overview o 15 popula

obstacle events in Chapter 2. While the races highlighted in Chapter 2 by no means comprise an exhaustive list—the

are hundreds o local races, with new ones popping up all the time—the obstacles and other military-style challenge

eatured do cover the spectrum o events in the obstacle racing genre. Gateway races, such as the Warrior Dash and

Superhero Scramble, are ideal or beginners; moderately difficult events, such as ough Mudder, Spartan Sprint, and

Rugged Maniac, are more appropriate or people who have put in some training time; and more hardcore events, sucthe Super Spartan and Spartan Beast, are reserved or the most serious athletes.

When it’s all said and done, participating in an obstacle race is all about challenging yoursel while having the time

o your lie. You’ll have a lot more un during the race i you prepare in advance by choosing a race wisely, plan your

strategy or attacking the obstacles, and train like the well-conditioned athlete that you already are, or have always

wanted to be.


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Acknowledgments

I am truly honored to dedicate this work o art to the most important people in my lie.

o my beautiul wie, Heather, thank you or being my rock and or standing close by my side these last nine years. My

lie would not be as incredible as it is without you, baby … I love you!

o my beautiul children, Sienna James, Kaiya Reece, and Colton James, I thank God or you every day! You are my

heart and I am the luckiest dad in the world!

o my mom, Nancy, an authentic angel on Earth and the glue that has always kept my amily together. I love you more

than you could ever know!

o my very talented sister, Deborah. Always have, Always will, Debbie. I’m proud o you and I adore you!

Keeping his spirit alive, I’d like to honor my beloved ather and best riend, James R. Villepigue. I am blessed to have had

the opportunity to spend 32 years o my amazing lie with you, my best pal and navigator. I miss you.

o all o my amily, riends, and loyal anbase, what else can I say other than I am grateul to you all!

o my heavenly Father above, Jesus Christ, I thank you or the biggest blessing in my lie … You! Tank you or filling

my lie with love, happiness, and health. Amen.

I would like to thank the ollowing people: my publisher, Mike Sanders; my editor, Jennier Moore; my literary agent,

Bob DeForeo; my dear riend, ormer Navy SEAL Lieutenant Stew Smith (SpecialOpsCombine.com); my good riend

and second pair o eyes, Eric Su; my good riends, Joe Volgey and Rich Gaspari at Gaspari Nutrition; the two people

who gave me my first shots at success: the late Robert Kennedy and Andrew Flach; the greatest obstacle racer today and

my business partner, Hobie Call; Jeff Oconnel and the crew over at Bodybuilding.com; and finally, all o the amazing

obstacle race owners and race organizers who I’ve had the pleasure o working with. Tanks to you all!

I believe Obstacle Racing can become a proessional sport, and I am looking orward to being a part o the process

or making that so. I you want to be a part o it, too, join the Conquer Any Course Community at acebook.com/conqueranycourse.

Great things to come!


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Chapter

Beyond the MudThe Obstacle Racing

Phenomenon


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2 Chapter 1

More than 1 million people signed up or an obstacle race last year—and that number is expected to grow by leaps and

bounds. Te seven-figure milestone is particularly impressive considering how new the racing genre is. Muddy Buddy

is the granddaddy on a national scale, dating back to 1999. Most o the others entered the oray much more recently.

Warrior Dash, a avorite or novice racers, launched its first races in 2009. ough Mudder and Spartan ollowed close on

Warrior’s heels, introducing their inaugural races in 2010.

What’s behind this dramatic rise o interest in obstacle racing? And is it just a passing ad, or is the genre here to stay?

What’s the Buzz All About?

Clearly, obstacle races meet a pent-up demand or new experiences and challenges. For many people, they provide a stiff

dose o adventure without requiring distant travel or vast sums o money.

o better understand the attraction o obstacle races, it helps to consider what prompted their ounders to start them

in the first place. ough Mudder, or example, was launched by Will Dean, a ormer British counterterrorism agent.

While getting his MBA at Harvard, Dean was inspired to start ough Mudder out o rustration with unimaginative and

repetitive marathons, triathlons, mud runs, and other adventure runs. Spartan Race looked at the idea o military-style

boot camps and wondered how to bring that level o challenge to weekend warriors and desk jockeys.

Note

Military units dating back to the ancient Greeks and Romans trained with rope courses . The

Japanese military used obstacle courses starting around the 1800s. During World War II, Brigadier

General William Hoge created an obstacle course of barbed wire, hurdles, ditches, pipes, and

other challenges to train U.S. Army soldiers at Fort Belvoir in Virginia during World War II. After

that course proved its effectiveness, the obstacle course was adopted at army installations

throughout the country.

“In a marathon, I can tell you what the outcome is going to be. You know what you’re in or. As opposed to these races—

you never know what you’re going to be aced with until you’re there and you’re doing it. Tat’s so cool,” said Carrie

Adams, brand manager or Spartan Races and a long-time competitor. “It really appeals to me because you kinda get

bored in your day-to-day racing.”

Te grueling nature o the obstacles interjects an element o wildness into a routine lie. Adams said, “People are looking

or ways to get back to the primal roots that we’ve all gotten disconnected rom. You go back to work on Monday and are

like, ‘I’ve jumped over fire!’”

Besides offering a thrilling buzz, obstacle races also serve as a fitness goal or many people. With increasing numbers o

people tipping the scales much arther than they’d like, training or an obstacle race provides an incentive to tackle other

more personal, obstacles in their lives. Tese races serve as innovative, un, and challenging goals or getting in shape.

Going to the gym five days a week takes discipline, but how accomplished do you eel afer yet another session on the

elliptical? Obstacle courses provide a total body workout—plus a eeling o satisaction you just can’t find at the gym!

And just as obstacle races can inspire couch potatoes to get up and move, they inspire people acing other personal

challenges to push themselves. “We had a blind man complete our entire course in Georgia in 2010 with the assistance

o a riend, and I’ve seen multiple amputees climb over our Cargo Climb obstacle with one arm,” Lauren Shield o

Warrior Dash recalled.


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Beyond the Mud: The Obstacle Racing Phenomeno

Bye-Bye, Boring Ultras

Beyond the act that obstacle races and traditional road races—including 5ks, 10ks, and marathons—cover similar

distances and both involve running, the two types o races are more like third cousins than siblings. Tey may have

a common ancestor, but somewhere along the way, one o the relations co-mingled with a rebellious outsider. Tis

encounter introduced some adventurous genes into its DNA—and that’s the branch o the amily that evolved intoobstacle races.

raditional races are long, slow yawns or a lot o people. As anyone who has ever pounded miles o pavement can at

road races can be dull affairs that crush your spirit. Aside rom an occasional hill or water stop, ew eatures break up

drudgery o the course. Besides, when you finally cross the finish, there’s not much to talk about other than your mil

splits and how much your knees, hips, and ankles ache. And when you actor in the social media value (afer all, hav

you really done it i you haven’t posted it on Facebook?), there’s no comparison: a picture o you running down a pav

road … or a shot o yoursel army crawling through a mud pit with barbed wire stretched inches rom your head?

riathlons take a ew steps toward breaking up the monotony, but they swap out one activity—running—or others—

biking and swimming. As ough Mudder’s chie marketing officer told the LA Times, triathlons “get too nerdy,expensive, and linear.” You not only need a lot o expensive equipment—a good bike alone can set you back several

hundred (or several thousand) dollars—but you still ace mind-numbing stretches o doing the same thing.

Note

Obstacle races are often confused with adventure races. Adventure races are typically multiday

affairs in which participants rely on skills such as orienteering and mountaineering to navigate

wilderness courses.

And did we mention the postrace party, complete with live entertainment, ood vendors, competitions, and, o cours

adult beverages? Competitors swear beer tastes better with mud.

It’s All About the Obstacles

O course, the obstacles and other challenges are what distinguish Rebel Race, Run For Your Lives, and the rest o th

obstacle races eatured in this book rom regular road, trail, and even adventure races. When you’re hoisting yoursel

up and over a wall, plunging into a chest-deep pit o mud, or getting your lactic juices surging on a steep climb while

carrying a 5-gallon bucket o rocks, you’ve lef reality behind or awhile. And the beauty o obstacle racing is that no

race is ever the same twice. Race organizers are constantly upping the ante by changing the courses and adding new

obstacles.

Head over to Chapter 3 to get the scoop on how to conquer the wide variety o obstacles you can expect to encounte

With a Little Help from Your Friends

Most traditional races and triathlons are solitary endeavors, and even though hundreds o participants compete, the

so as individuals. Tere’s very little interaction among participants as they put their head down, grit their teeth, and

one oot in ront o the other … and the other … and the other …. In a road race, it’s you, the pavement, and the cloc


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6 Chapter 1

Flying Solo

Nobody is going to hold it against you i you’re not into the whole team spirit thing. Lone wolves have their pick o

obstacle races, too. You just need to choose your event wisely. Go ahead and cross the GORUCK Challenge and the

Muddy Buddy off your “potential race” list right now. Te GORUCK Challenge is all about teamwork, and you can’t

enter the Muddy Buddy without, well, a buddy. ough Mudder talks a lot about teamwork and camaraderie, but you cango it alone i you really want to. All o the other races have individual divisions so that you can be the mud-stained star

o your own obstacle race reality show.

Testing Your Mettle

Obstacle courses aren’t or the aint o heart. An article in Maclean’s counted 35 participants finishing a Spartan Death

Race out o the 155 who started. But the Death Race is certainly at the extreme end o the danger spectrum. Amit Nar,

ounder o Rebel Race, shared some more encouraging statistics: on average, 95 percent finish the 5k race and 85 percent

finish the 15k.

What makes the difference? Maybe it’s all in your head, as Sophie Pollitt-Cohen, director o GORUCK Challenge, seems

to attest: “We say it’s all mental, and it really is. As a riend once responded when I asked him i I should train—‘will

getting punched in the ace train you to get punched in the ace really hard? Probably.’ It’s nearly impossible to be

perectly prepared because so much o the Challenge is about pushing through—through being cold, wet, tired, worried

about letting your team down.”

GORUCK’s Brian Richardson said he generally doesn’t suggest any one plan or preparing. “Te best I can offer is accept

that there will be times when you will want to quit, and when you physically cannot continue. Know that the person to

the lef and right o you are going through the same thing. Keep going or them, or the team, or the mission.”

Te courses are designed to push you mentally. Jane Di Leo o ough Mudder pointed to the event’s Electroshock

Terapy obstacle—a field o live wires that can deliver up to 10,000 volts painul enough to drop a big man. And just

beyond the field? Te finish line.

Te event has welcomed injured soldiers, cancer survivors, double amputees, paralympians, and people who just want

to get fit or lose weight. “So many people use [ough Mudder] as a turning point in their lives,” she said. “We had a guy

rom Walter Reed [military hospital], who said step one was walking again, step two was doing ough Mudder. Te idea

o overcoming obstacles is what ough Mudder is all about.”

Obstacle races are meant to get people thinking o fitness in a new way, to get you motivated and looking orward to

something that eels like a real accomplishment.

“We want to be an event that is so tough that in a ew years, a guy will be able to go up to a girl in a bar and say, ‘I’m a

ough Mudder’ and she’ll be impressed,” Di Leo said. “We want it to be something people will brag about.”

Finding the Right Fit

Not every obstacle race is a good fit or every individual. Some races are just too extreme or beginners, and some are

beyond the abilities o many experienced racers. Te Spartan Death Race, with its grueling climbs, sadistic challenges,

and marathon distances can crush the spirit o all but the most hardened competitors. And those same sadomasochists

attracted to extreme races might scoff at the thought o donning a costume and completing a “mere” 3.2-mile course

peppered with wall climbs, giant slides, and monkey bars.


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Beyond the Mud: The Obstacle Racing Phenomeno

Tip

Most obstacle races have Facebook pages, which are a great place to see more photos of the

races, get a feel for their vibe, and find out what participants have to say about them. Just be

aware that the races can ban users who post negative comments, so you’re likely only going to

see positive feedback.

You should also take your personality into account when picking a race. According to Junyong Pak, one o the world

top obstacle racers, “Spartan is a very, very serious race, timed race. You against the clock. [Spartan’s] obstacles are

generally more ocused toward physical abilities.”

Pak also points out that, “ough Mudder’s obstacles are more psychologically challenging …. Generally you’re just

trying to finish the event.”

And then there are what Pak reers to as the “gateway” obstacle races, such as the Muddy Buddy and Warrior Dash.

Tese less-challenging courses are a way or people who might be intimidated by the seriousness o the Spartan race

daunted by the obstacles at ough Mudder to give obstacle racing a try.

We’ve done the hard work o picking races that even seasoned competitors—at least the ones with a good sense o

humor—would find challenging enough to take on. In other words, you won’t be reading about lame obstacles that

encompass running around plastic pink flamingoes.

When picking out races, don’t make the mistake o thinking that just because it’s shorter, it’s easier. According to Hob

Call, “Some o the toughest races I’ve done are the sprints because they’re so obstacle intense. Run a little bit, obstacl

run a little bit, obstacle. So the longer the race, the more running you’re going to be doing between obstacles. So i yo

like running, do the longer race. Obstacles in a 12-mile race aren’t any harder or more numerous than in a 3-mile rac

For Camaraderie and Fun

Every race draws a sizeable contingent o olks who just want to have a good time. You can usually spot these peopleright away, because they’re the ones wearing the costumes, mugging or the camera, and making a day (or even a

weekend) out o the event.

“One o my first events, there was a group o guys in spandex dressed as pigs,” Jane Di Leo o ough Mudder said,

laughing. Warrior Dash has seen a group o racers in Arizona dress in Hawaiian luau attire and carry a keg, and anot

group lugging a mini rerigerator through the entire course and over the obstacles.

For a Good Cause

Charity has been an integral part o obstacle racing. For example, ough Mudder has raised nearly $3 million or the

Wounded Warrior Project, a charity that helps soldiers hurt during combat. Te ollowing table lists the charities eac

race described in this book is connected with.

Obstacle Race Charitable Support

Obstacle Race Charity

Civilian Military Combine (CMC) LIVESTRONG, Operation Homefront, and Heroes ofTomorrow

con


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8 Chapter 1

Obstacle Race Charity

Columbia Muddy Buddy & Run Series The Challenged Athletes Foundation

GORUCK Challenge Green Beret Foundation

Mudathlon Location-specific charities for each event

Rebel Race Participants can choose from a number of differentcharities to donate to

Rugged Maniac The Fisher House Foundation

Run For Your Lives American Red Cross

Spartan Races Home for Our Troops and Help for Our Heroes

SuperHero Scramble Forgotten Soldiers Outreach and Kids in Distress

The Survival Race Donates $50 to each volunteer’s favorite charity

Tough Mudder Wounded Warrior Project

Warrior Dash St. Jude Children’s Research Hospital

The Nuts and Bolts: Registering for the Race

You can register or all the races eatured in this book on the race websites listed in “Te Down and Dirty” sidebars or

each race in Chapter 2. Some races also have booths at the races where spectators caught up in the un can register or

uture races.

Races like to fill their capacity early, and they ofen offer discounts or early registration. Still, the races aren’t cheap, and

you do get what you pay or; more expensive events are usually higher in quality. Expect to pay between $50 and $160 toenter an obstacle race. Note that most race entries are nonreundable and nontranserable. At many races, you actually

register or a particular wave, or start time. Late morning waves tend to fill early, leaving the early morning and afernoon

waves or later registrants. Races organize their events by waves in order to minimize the wait time at the obstacles.

Tip

Register for the earliest heat, or wave, you can stomach. Not only will you avoid the higher

temps later in the day, but you will get the course when it’s fresh. Some of the races can draw

10,000 to 20,000 runners over a single weekend, which can take a serious toll on the course .

In addition to a spot in the race and access to the postrace party, your entry ee typically gets you the ollowing swag: a-shirt; a finisher medal, patch, or headband or hat; and one ree beer or participants 21 and older.

At some point between the time that you register or the race and when you queue up at the start, every race is going to

require you to sign a release orm containing all sorts o legal niceties. I you squint really hard, you’ll see that it’s a death

waiver, releasing the race rom any responsibility should you be injured or die on the course.

ake a deep breath. And i you ollow the training program in this book, you’ll be in great shape to conquer the course.

Just sign the waiver, and make sure that your health and lie insurance policies are paid up through race day.

continued


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Chapter

The Races


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10 Chapter 2

On summer nights when I was young, I used to play a game with the kids in my neighborhood that we called Bloody

Murder. I’ve long since orgotten the rules—it was some type o nighttime hide-and-go-seek—but I can still recall

the overall experience with surprising clarity: the exhilaration o the chase, all o my senses heightened by the chest-

pounding ear o what lurked in the dark, and the surge o relie, joy, and victory as I made the final push to the sae

zone, located 20 eet above the ground on a limb o a big oak tree.

My mom, afer calling me in or the night, would march me straight to the shower and order me to clean off the dirt

that was caked on my knees, hands, and elbows. Although a good scrubbing erased the grime, all the soap in the world

couldn’t wash away the grin plastered on my ace. Afer toweling off, I crawled into bed utterly exhausted, still savoring

the pure joy o the evening.

My childhood experience is ar rom singular. Most adults played such games as kids and had as much un as I did

doing it. But more rare is our ability to recapture those moments as grown-ups. How long has it been since you’ve done

something that was so pure, so intense, so un, so challenging, and so rightening—all at the same time?

Or or that matter, how long has it been since you’ve gotten dirty? I’m not talking about the kind o dirty you get when

you’re landscaping your yard or cleaning out your basement. No, I’m talking grit-in-your-teeth and mud-clogging-your-

hair-ollicles filthy. Like when you were a kid and you had the option o taking the shortcut through the swamp or going

the long way around it. For kids, high and dry loses every time.

o quote multiple Spartan Race champion Hobie Call, the races I describe in this chapter give you “a chance to be a kid

again.” Tey are an adult playground, complete with monkey bars, rope climbs, and mud pits.

But these races aren’t mere kids’ stuff. As a matter o act, some o them make grown men and women cry. As one race

participant put it, they turn you inside out and make you ace your biggest ears. Anytime you have to sign a death

waiver, you better ask, “What am I getting mysel into?” And although only a ew people have actually died while

attempting these races, i you spend any time around veterans o some o the more challenging versions o these races,

you’ll hear plenty o tales o participants puking their guts out, getting scraped by barbed wire, and having their egos

beaten into submission.

As one race’s motto puts it: “You’ll know at the finish line.” And that’s what makes obstacle racing so exhilarating.

About the Races

For each event I provide a brie description o the course, its obstacles, the type o atmosphere at the event, and advice

or tackling some o the most difficult aspects o the challenge.

Some races are all about having a good time, with a smidge o competition thrown in to spice things up. Other races take

competition to new levels o extreme. Most races, however, all comortably in the middle, managing to offer a serious

competition without taking themselves too seriously. And although I rate each race by its overall level o difficulty, don’t

let the rating scare you away rom a particular race i you really want to do it—all but the most challenging are generallyquite inclusive.

I review a wide spectrum o races, but you can rest assured that any race I cover provides a quality, sae (relatively

speaking—these are physically demanding courses, afer all), and rewarding experience or participants. You won’t find

any flimflam obstacles or fly-by-night race operators described in these pages.

I also provide you with some down and dirty details about each race. Tese include:


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12 Chapter 2

Civilian Military Combine (CMC)

Te CMC is about as red, white, and blue as obstacle races get, drawing armed orces personnel and olks who just want

to see i they have the right stuff to compete in a military-style competition. Unique to the CMC is Te PI, a challenge

preceding the obstacle run in which participants are judged on the number o reps they do in our timed lifing events. I

you do too many reps, you might not have any strength lef or the obstacle course.

(Photo courtesy o Nuvision Action Image)

The Down and Dirty

Locations: Bryce Resort, VA; Camelback, PA

Course: Four judged lifing events in Te PI ollowed by a 5- to 7-mile mountain course with 25 militaryobstacles, including multiple water eatures

Level o Difficulty: Cringe and bear it

How Dirty Will You Get? Tird-degree dirty

How Many Finish? 85 percent

Postrace Activities: None

Website: civilianmilitarycombine.com


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The Races

Event Atmosphere

You won’t find anyone dressed up as a superhero or this event, but you might run alongside a real hero or two—mil

or ormer military personnel who have put their lives on the line or their country. Military-lite might be the best wa

to describe the intense, “Ooh-rah!” atmosphere here. Many people participate as part o a team, and patriotism and

camaraderie among teammates prevail.

What to Expect

You can participate as a team o three or our competitors (scoring is based on total number o reps in Te PI and

lowest average race time) or as an individual. You must complete all PI challenges and obstacles in order to be

considered or scoring. Because these events take place at ski resorts, plan to climb a lot o hills.

The Obstacles

Te PI: You have 90 seconds at each station to do as many reps as you dare o thrusters (ront squat into overhead

press; 75 pounds or men, 44 pounds or women), burpees, box jumps (20 inches), and kettlebell swings (40 pounds

men, 20 pounds or women).

Other obstacles making an appearance at the CMC may include:

Sandbag/Log Carry: Carry a heavy sandbag up a hill

Water Crossing: Run through knee-deep water

Over Unders: Climb over and under log obstacles

Hurdles: Jump over hurdles along the course

Incline Wall: Pull yoursel up and over a wall

Ranger Ropes: Make like a monkey and cross a rope

strung over a water eature

Hay Bale Mountain: Conquer a pile o hay bales

Low Crawl: Crawl through water under barbed wire

Downhill Water Chute: Enjoy the ride!

Cargo Net Climb: Clamber up a rope net

Balance Beam River Crossing: Avoid alling into the as you walk across a narrow beam

Expert Advice

One key to succeeding in the CMC is figuring out how many reps you can do in Te PI without tiring yoursel too

much or the ensuing race and obstacle course. Te PI weights are actually pretty light; it’s the reps that can kill you

you do too many kettlebells, or example, you might not have enough arm strength lef to pull yoursel over the incli

wall or hay bale mountain. Similarly, too many box jumps will make the hurdles appear to grow in height beore you

eyes.

One o the best ways to train or the rigors o this event is to practice each PI exercise in advance and then do a runIncrease your reps and your distance in the weeks leading up to the race. While training, orce yoursel to run on hil

terrain. I you only train on level ground, 7 miles will eel like double that distance when you have to run a course th

has several up-and-down hills, so the sooner you get used to it, the better.


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14 Chapter 2

GORUCK Challenge

Organizers are careul to stress that this is a challenge, not a race. And although physical stamina is certainly required,

perhaps the bigger trial o this military-inspired event is working as a team to accomplish your goal. Along the way you

must use your problem-solving skills, leadership, and strength to complete the course under the orders o a badass cadre

(drill sergeant) while carrying a weighted rucksack around a city.

(Photo courtesy o the GORUCK Challenge)

The Down and Dirty

Locations: More than 60 U.S. cities and 7 international locations

Course: A 15- to 20-mile urban “tour” o the host city, including amous landmarks and sights, such as the steps

o the Philadelphia Art Museum (think Rocky ), the Brooklyn Bridge, and the Pacific Ocean


How Dirty Will You Get? Second-degree dirty


Postrace Activities: None

Website: goruckchallenge.com


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The Races

Event Atmosphere

Te official drink o the GORUCK is beer, so you know these olks don’t take themselves too seriously. However, whe

you’re out on a challenge in the middle o the night with a 40-pound rucksack on your back, a cadre who is ordering

to drop and give him 20 aἀer you’ve carried a heavy log or the past three hours, and a teammate who is simultaneou

retching and weeping, you realize that you’re going to have to earn that beer.

What to Expect

Expect an urban tour on steroids run by a drill sergeant. Although this is a military-style challenge, the majority o

participants have no military experience, and 10 percent are women. Plan to spend 8 to 10 hours on the course, ofe

throughout the night.

The Obstacles

Te GORUCK offers no obstacles in the traditional sense o the word, although all participants must carry a weighte

GORUCK rucksack throughout the event. (You must purchase one i you don’t already own one.) Your cadre orders

to perorm exercises such as crab walks, ence climbs, low crawls and, o course, lengthy runs—all while wearing yourucksack. Missions typically include carrying a heavy log or several hours—no easy eat when your teammates are o

varying heights and fitness levels.

Expert Advice

Endurance and unctional strength training will serve you well or this event, but much o your success depends on

everyone in the group putting the team beore their individual needs. I you want to succeed, you need to set your eg

aside and work with others to achieve difficult goals.


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16 Chapter 2

Mudathlon

Mudathlon puts participants in the mud as much as possible, with a variety o mud and water obstacles dotting its

3-mile, country-themed courses.

(Photo by Nick Graham)

The Down and Dirty

Locations: Northern Kentucky, Indianapolis, Northwest Indiana, and Cincinnati

Course: 3-mile off-road course with 40 obstacles

Level o Difficulty: I didn’t say it would be easy



Postrace Activities: Postrace party where the beer is flowing, the brats are smoking, and the live music is jamming

Website: mudathlon.com


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The Races

Event Atmosphere

An event eaturing lots o camaraderie and a postrace partylike atmosphere. More than hal o all participants comp

as part o a team, and many hang out aferward and make it an all-day event. Slightly more than hal o the participa

are emale, and the average age is 33. Costumes are encouraged.

What to Expect

I you can’t complete an obstacle within a reasonable amount o time, a course marshal will ask you to bypass it in or

to avoid bottlenecks. But once you skip an obstacle, you’re out o the running or an award.

The Obstacles

A ew o our avorite Mudathlon obstacles include:

Shiy Spools: Climb up and over two huge woodenspools

Cargo Cling and Climb: Climb a cargo net and jump10 eet down off the other side

Paintball Ambush: Avoid getting splattered by paintballgun–toting rednecks (to complement the country theme)

Hay: Climb up and over 7-oot bales o hay

Te Cricketed Creek Crossing: Sprint 100 yards througha creek

Te Slide: Slide 30 eet down a muddy hill into a mudwater pit

Mucking Mud Pit: Crawl through a 100-yard mud pitace first

Sludge Run: Slog through the mud

unnel o error: Crawl through a pipe

Te Wall: Conquer a wooden barricade

Expert Advice

Race waves head out every 15 minutes and include all ability levels, so i you want to avoid waiting in line at obstacle

get an early lead in your heat.


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18 Chapter 2

Columbia Muddy Buddy Ride & Run Series

ruth in advertising prevails or this race: you will get muddy. And you do need a buddy. But i you and your partner are

okay getting a little sludge up your nostrils, you’ll have a blast in this popular, amily-riendly series o events.

Te Muddy Buddy Run is a team event in which two runners pair up and complete the course together. In the Muddy

Buddy Bike & Run, teammates share a single bike, with partners alternating between biking and running the course,

switching roles at each obstacle. Bring the kids along and enter them in the Mini Mud Buddy (ages 4 to 11), eaturing a

short obstacle course leading into the mud pit.

(Photo courtesy o Muddy Buddy)

The Down and Dirty

Locations: Portland, OR; Boulder, CO; Chicago, IL; Nashville, N; Richmond, VA; Atlanta, GA; Austin, X; SanJose, CA

Muddy Buddy Run Course: Well-marked double-wide trails traversing 3 to 4 miles and interspersed with 8 to10 obstacles, including a 50-oot mud pit leading into the finish that you must crawl through with your buddy

Muddy Buddy Run & Bike Course: 6- to 7-mile course and 5 obstacles, including the inamous mud pit

Level o Difficulty: Couch potatoes welcome!



Postrace Activities: Postrace party with ood and two ree beers (must be 21 or older or alcohol)

Website: muddybuddy.com


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The Races

Event Atmosphere

Costumes, lively music, and an overall mellow vibe make this race one o the most amily riendly out there. Many

participants put more effort into their costumes than they do training or the event, which pays off or them at the

prerace costume contest.

Te divisions are male, emale, co-ed, and Beast; in the latter division, teammates must weigh a combined minimumo 420 pounds. Weigh-ins take place during the awards ceremony or the Beast division, and teams coming in under

420 pounds are good-naturedly booed off the stage. Nearly hal the field is made up o co-ed teams, and more than o

guy has “popped the question” to his gal in the mud pit.

What to Expect

I you don’t think competition should involve lots o laughs, gooy costumes, and music during the race, then this on

isn’t or you.

The Obstacles

Obstacles are designed to be un rather than intimidating. But i an obstacle scares you, you can simply run around i

questions asked and no penalties imposed. In addition to a number o surprise obstacles, expect the ollowing:

Not So Low Wall: Grab a cargo hold to help pull yourselover the 7-oot wall

Running rom the Law: Make your way over multiple4-oot walls

Beware Te Frog Maze: Find your way out o the og-shrouded maze

Steeplechase Hurdles: Jump over the hurdles between

each obstacle

Marine Assault Inflatable: Navigate a watery obstaclein which you must go over and under horizontal logs,traverse incline walls, and make your way through tubes

Slide For Your Lie: Grab hold o the cargo net to makyour way up the 20-oot wall leading to a slide

Mr. Frog’s Buddy Blockade: Grab hold o the muddyropes to pull yoursel up and over a 12-oot wall and dthe ladder on the other side

Te Mud Pit: rudge your way through a 50-oot-longmud pit

Expert Advice

Although the Bike & Run’s buddy system is about as straightorward as these sorts o things get (leaprog your partn

between biking and running; make the transition at the obstacle), people tend to get flustered in the heat o competi

Tat’s why experienced Muddy Buddies recommend that bikers yell to their partner as they pass them by, so the run

knows that the bike is waiting or them at the next obstacle and looks or it right away rather than waiting needlessly

More tips: decorate your bicycle so that it stands out rom the crowd, and decide ahead o time to always leave it in a

certain location in the transition area. No need to make finding your bike an extra obstacle.


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20 Chapter 2

The Rebel Race

One part race, two parts party, particularly i you pitch a tent at the on-site campground (or many races) and make a

weekend o it.

(Photo courtesy o Oz Sports Photography)

The Down and Dirty

Locations: Eight locations throughout the United States including Atlanta, GA; Dallas, X; Central exas;Maryland; and Indiana

Course: 5k (3.2 miles) and 15k (9.6 miles) trail race in which terrain varies by location and can be very hilly



How Many Finish? 95 percent finish the 5k; 85 percent finish the 15k

Postrace Activities: Party including one ree beer (or racers) with plenty more beer and tasty barbecue availableor purchase; other events include tug o war, a mechanical bull, and the Muddy Dance Party

Website: rebelrace.com


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The Races

Event Atmosphere

Each rebel is competing to be first to finish the race, but they’re willing to help each other during the course. You’ll s

a lot o teams work to get up the Hell at the Himalayas because the hill is steep and extremely muddy, so people keep

slipping. Afer the race, it’s a party atmosphere. Every rebel is in a good mood because he or she finished and gets to b

in the glory with a ree beer, music, and barbecue.

What to Expect

Although a good race or first-timers, this race is more difficult than some other popular entry-level races. Te Rebe

gets people rom all walks o lie, rom young athletes in their 20s to people going through a midlie crisis who want

prove they’ve still got it. Many people run with riends.

The Obstacles

Obstacles vary by location but typically include the mud pit, balance beam, fire leap, slide, ditch crossing, hay bale cl

rope wall, net climb, mud pits under barbed wire, over-and-under walls, and the tunnel scramble. Participants list th

ollowing obstacles in order o difficulty:

Rebellious Roping: Rope climb over water

Fast witch ires: High-knee your way through a tirecourse

Clamber the Cargo: Climb a cargo net

Hay Dude: Clamber over a massive hay bale pyramid

Gamble with Gravity: Pull yoursel over a wall using arope

Ninja urtle Sewer: Make your way through tunnels

Unleashed Endurance: Go over and under logs in thewater

Hell at the Himalayas: Conquer a mountain made o

Military Mud Pit: Crawl through a mud pit strung wibarbed wire

Slimy Slope Slide: Hop on and slide down

Expert Advice

Rebel Race organizers, tongue in cheek, suggest digging a mud pit in your neighbor’s yard to bathe in, but ounder A

Nar had some more practical advice. “I you’re better prepared or the course, you can do more and have more un d

it. Work on endurance, orearm strength, stuff like that. I you can’t get through the obstacle, you didn’t prepare enou

you’re not fit enough.”

He suggests running 5 miles at least three days a week, with hal o the run including sprints up steep hills. Add jum

roping or an hour five days a week. “Tat can do so much or endurance and the sprints will give you speed,” he said

Nar also recommends eight minutes o abdominal exercises each night, including leg lifs and crunches. Finally, do

circuit weights, with three sets or each part o the body. “Forearm exercises are key. You need the orearms or the wreally, and the roping. For the crawling obstacles, you need good abs.”


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22 Chapter 2

Rugged Maniac

Numerous, well-constructed obstacles and varied terrain contribute to the overall quality o the Rugged Maniac, a race

that manages to graceully tread the balance beam between grit-your-teeth-and-growl competitive and laugh-so-hard-

you-spit-out-your-beer spirited.

(Photo courtesy o Rugged Races LLC)

The Down and Dirty

Locations: 14 U.S. locations, including several along the East Coast

Course: Flat to very hilly 5k course that varies by location; each course eatures at least 20 obstacles




Postrace Activities: Party with live music, ood, and plenty o beer

Website: ruggedmaniac.com


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The Races

Event Atmosphere

Tey come or the obstacles, but they stay or the party. Or is it the other way around? In any case, expect a good mix

serious and just-or-un participants tackling the course and lingering long afer to sip beer, swap stories, and savor t

satisaction o crossing the finish line. About hal o the participants are emale, making this race more gender balan

than many races.Note: Spectators must purchase tickets.

What to Expect

You need to be in excellent shape to come out near the top in this race, which eatures quality obstacles and a airly la

contingent o competitive racers. I you view the race as a mere prelude to the postrace party, bring a change o cloth

(shoes included), a good attitude, and moderate physical stamina. Races held at ski resorts (Wilmot, Wisconsin; Wes

Montana; and urners Falls, Minnesota) are the most difficult due to the steep terrain.

The Obstacles

You can skip obstacles, but then you’ll be disqualified rom any time-based prizes. Obstacles vary by location but

typically include barbed wire crawls, fire leaps, tunnel crawls, floating barriers, balancing beams, pools o water,

barricades, cargo net climb, scrambles, swinging pendulums, slides, tire jungle, wall climbs, and over-and-under

barriers. Here are some o our avorites:

Bounding Maniac: Run through this water obstacle as it’sbest crossed at ull speed

Rugged Mud: Crawl under low-slung barbed wirethrough mud

Balancing Maniac: Cross thin, bouncy planks suspended

over waterBig unnels: Duck to walk through the tunnel

ire Jungle: Move over, under, and through tires on thground, tires in the air, tires everywhere

Maniac Barricades: Climb over walls 3 to 7 eet high

Little unnels: Crawl through pipes

Prometheus Leap: Jump over fiery obstacles

Expert Advice

Te obstacles at the Rugged Maniac are generally very doable. It’s the running that’s going to hurt, particularly on

the more hilly courses. I you want to come out near the top in this course, you should be able to run 3 miles withou

stopping. On race day, position yoursel near the ront o your heat.

Oh, and wait until aἀer the race to start drinking beer.


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24 Chapter 2

Run For Your Lives

A zombie-apocalypse atmosphere permeates this 5k (3.2 miles) obstacle race. Tere’s little doubt that you’ll be able to

overcome the obstacles and finish the race. Te question is whether you can evade the zombies, who chase you down

and try to steal the three flags you’re given at the start. I by some spooky twist o ate you cross the finish line without

any flags, you’re considered one o the “undead” and don’t qualiy or any prizes.

(Photo courtesy o Run For Your Lives)

The Down and Dirty

Locations: Massachusetts, Indiana, Maryland, exas, Colorado, Southern Caliornia, Minnesota, Florida,Washington, Pennsylvania, Missouri

Course: 5k (3.2 miles) over varied terrain with 10 to 12 man-made and natural obstacles, plus zombies




Postrace Activities: Apocalypse Party eaturing ood, music, beer, and prizes

Website: runoryourlives.com


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The Races

Event Atmosphere

Tis un-filled race has enough challenges to appeal to seasoned racers, but also offers a laid-back vibe that puts first

time runners at ease. Te event also attracts zombie anatics, making or one o the more unique experiences on the

obstacle race circuit.

Note: Nonrunners must purchase a Spectator Pass to watch the event; the pass also gives them access to the ApocalyParty, which eatures ood, music, and prizes.

What to Expect

You must have moderate physical stamina and be able to evade zombies—costumed volunteers hidden along the cou

who pop out to try to steal your flags.

The Obstacles

Race organizers closely guard the course and the obstacles or each race location, adding to the mystery and the

challenge o the event. You can skip an obstacle, but then you’re considered a zombie and are ineligible or prizes. He

are some obstacles you’re likely to encounter:

Cargo Net: Grab the rope netting and climb up and overthis 15-oot wall

Wall Climb: Climb up one side and slide down the other

Hay Bale Maze: Avoid the zombies lurking throughoutthis maze o bales

Over-and-Unders: Climb over and duck under a series oobstacles

Hay Bale Pyramid: Climb over a pile o—you guessedit!—hay bales

errible ubes: Crawl through pipes

Water Pit: Slide down a slick, muddy pit into a pool owater

Expert Advice

Past participants recommend running with a group to spread the risk o being caught by a zombie. Other tips includ

spinning as zombies approach (making it harder or them to grab the flags), and even disguising yoursel as a zombie

a orm o camouflage.


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26 Chapter 2

Spartan Beast

Unlike some other events I cover in this book, the Spartan series doesn’t shy away rom calling its events races, and yes,

the Spartan olks are keeping score. Te serious competitors who enter the Beast like it that way.


The Down and Dirty

Locations: Approximately eight events in the United States and Canada

Course: Grueling 10+-mile course

Level o Difficulty: Sick and twisted


How Many Finish? 50 to 60 percent

Postrace Activities: Free postrace estivities eaturing live bands or DJs either on-site (with ood vendors) or at anearby club

Website: spartanrace.com/spartan-beast-obstacle-course-race.html


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The Races

Event Atmosphere

Participants in this event typically train very hard and take the race very seriously. Te atmosphere is amily riendly

Note: Spectators must pay to attend the event at most venues.

What to Expect

Te course is longer. Te barbed wire is lower. Te pain is more intense. Te terrain is more grueling. Expect everyth

to be more challenging than in the Spartan Sprint and the Super Spartan.

The Obstacles

Unlike some other obstacle races, Spartan doesn’t let you skip obstacles without paying a price. And the legal tender

burpees—10 to 30 per obstacle that you skip. Furthermore, you are strongly encouraged to at least try to overcome t

obstacle beore giving up and doing the burpees instead.

Spartan doesn’t reveal in advance what obstacles any particular race eatures, but they do have the ollowing staples i

their obstacle repertoire:

Leap o Faith: Leap over a flaming bale o hay

Te Mud Pit: Cross a muddy trench

Mt. Impossible: Climb an 8-oot wall

Heroes Spear Trow: Trow a spear at a target

Dark unnel: Crawl through a mud-covered tunnel

Te Fallen: Fend off Spartan warriors armed with pad“jousting” clubs

Enemies rap: Climb a cargo net

Slippery Victory: Climb a greased-up 12-oot slipperywall built at a 45-degree angle

Barbed Crawl: Crawl under barbed wire

Expert AdviceBecause o the length o this race, you should make sure that you are prepared to run long distances—ofen over ver

tough and hilly terrain—between obstacles. People who are looking or a more obstacle-dense course should opt or

Spartan Sprint instead.


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28 Chapter 2

Spartan Death Race

You find out just how ar you can push yoursel in this sick and twisted event in which race organizers encourage you

to withdraw as soon as you register. Journalist and one-time participant Mark Jenkins called it a “demented sufferest”;

he dropped out midway through the race, but he wasn’t alone. Fewer than one o every our participants stumble across

the finish line—and that’s 24 to 48 hours and 40 miles afer they start. Spartan recently added a Winter Death Race to itsofferings, generously providing competitors two chances to die each year.


The Down and Dirty

Location: Pittsfield, V

Course: Mountainous terrain covering marathon lengths

Level o Difficulty: Off the charts


How Many Finish? Way less than 25 percent

Postrace Activities: Crawling to your car

Website: youmaydie.com


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The Races

Event Atmosphere

Navy SEAL hell week condensed into one helluva long day (or two). Tis highly competitive challenge takes on a tea

eeling as participants bond through mutual suffering, encouraging ellow racers to hang in there as they pass by. Eli

endurance athletes elevate to superhero status in this event as they push themselves beyond mental and physical bar

that leave the rest o us on (what’s lef o) our knees.

What to Expect

You might die—but only afer enduring multiple mind games and back-busting challenges that make you question y

sanity or ever having entered this race. Expect earlier-than-planned starts (just to get you rattled rom the get-go), b

told to lug around heavy equipment that you never use, and completing more hill climbs than you can shake a titani

knee joint at.

You are allowed a support crew, whose job is to shove energy gels and orange slices into your mouth and to witness y

suffering.

The Obstacles

Expect anywhere rom 15 to 20 challenges that involve mind games, insane climbs, tortuous carries, and hellish

challenges like memorizing a Bible verse, hiking to the top o the mountain, and reciting the verse; i you miss a sing

word o the recitation, you have to do it all over again … which might be a good time to start praying.

Participants in the 2012 Winter Death Race suffered through 3,000 burpees, two sessions o Bikram yoga in a room

heated to 120°F, and lengthy submersions in reezing-cold water.

Expert Advice

Don’t do it.

Okay, okay … i you’re really into this thing, make sure you’re in peak physical and mental shape and ollow this adv

rom the pros: pace yoursel. Start out slow and don’t eel like you have to run every hill. Get plenty o rest in advance

and make sure that you are thoroughly hydrated.

Oh, one more thing: make sure your health insurance policy is up to date.


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30 Chapter 2

Spartan Sprint

Te Spartan Sprint is the easiest o the races in the Spartan series, making it the most approachable event or newcomers

Many people who “graduate” rom the Sprint go on to attempt more difficult Spartan races, such as the Super Spartan

and the Spartan Beast.


The Down and Dirty

Locations: Troughout the United States and Canada

Course: 5k trail race with 10 or more obstacles




Postrace Activities: Postrace party eaturing ood, music, and beer

Website: spartanrace.com/spartan-sprint-obstacle-course-race.html


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The Races

Event Atmosphere

Expect a amily-riendly, inclusive atmosphere and plenty o spectators. More than three ourths o the racers in the

Spartan series are between the ages o 20 and 39. Participants take the race very seriously while typically maintainin

high level o sportsmanship and camaraderie.

Note: Spectators must pay to attend the event at most venues.

What to Expect

Brand manager Carrie Adams means it when she says to “expect the unexpected.” Te series gives wide latitude to ra

directors to design each event to take best advantage o the course. And the race doesn’t coddle participants by issuin

course map in advance o the race.

The Obstacles

Unlike some other obstacle races, Spartan doesn’t let you skip obstacles without paying a price. And the legal tender

in Sparta is burpees—10 to 30 per obstacle that you skip. Furthermore, you are strongly encouraged to at least try to

overcome the obstacle beore giving up and doing the burpees instead.




Te Mud Pit: Cross a muddy trench

Mt. Impossible: Climb an 8-oot wall


Dark unnel: Crawl through a mud-covered tunnel



Slippery Victory: Climb a greased up 12-oot slipperywall built at a 45-degree angle


Expert Advice

Carrie Adams, brand manager or Spartan Race and participant in multiple races, says that how ar in advance you w

to start training depends on how fit you want to be or the run. “Tree months in advance, you’ll be in really good sh

wo months, decent shape. Some people don’t prepare at all and that’s fine, too. You’ll have more un i you do, thoug


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32 Chapter 2

Super Spartan

Super Spartan is a more challenging version o the Spartan Sprint, eaturing a longer course and more difficult obstacles.


The Down and Dirty

Locations: A dozen events throughout the United States and Canada

Course: 8 or more miles



How Many Finish? 80 to 85 percent

Postrace Activities: Postrace estivities eaturing DJs, ood tents, and beer

Website: spartanrace.com/super-spartan-obstacle-course-race.html


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The Races

Event Atmosphere

You won’t find many costumes at this event, but you’ll see a lot o well-chiseled eye candy—both male and emale

varieties. Participants are here to challenge themselves and to finish ahead o you.

What to Expect

o avoid backups and orce the best out o you the first time, Spartan only gives you one attempt at its obstacles. I yo

ail, it’s off to burpees hell or you. Afer a ew sets o these cardio blasters, you’ll be cursing yoursel not training mo

seriously or this race.

The Obstacles




Te Mud Pit: Cross a muddy trenchMt. Impossible: Climb an 8-oot wall


Dark unnel: Crawl through a mud covered tunnel



Slippery Victory: Climb a greased up 12-oot slipperywall built at a 45-degree angle


Expert Advice

Tis race eatures long, challenging runs between obstacles, so i you don’t want to suffer (or walk), make sure that y

can run long distances over hilly and rough terrain.


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Superhero Scramble

As i mud, ice-cold water, and flaming obstacles aren’t enough, the olks behind the Superhero Scramble introduced a

novel eature to their obstacle race course menu: Super Slime, a slick green ooze they use to coat the suraces o several

o their obstacles.

Various waves include a team and individual component, a singles wave, and the competitive Scramble Gamble wave.

(Photo courtesy o the Superhero Scramble)

The Down and Dirty

Locations: Deerfield Beach (north Florida) and Miami, FL

Course: 4- to 6-mile course peppered with more than 20 obstaclesLevel o Difficulty: Couch potatoes welcome!



Postrace Activities: Postrace party eaturing ood trucks, live music, and beer

Website: superheroscramble.com


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Event Atmosphere

An intimate race in which most participants dress as their avorite superheroes or wear last year’s Halloween costum

reat this as a day to act like a kid again.

What to Expect

Expect more water crossings than at many other events, including a brie swim. Additionally, long lines are common

so i you’re not into catching a breather, swapping war stories with ellow queue members, and taking pictures o you

riends, plan to reach the obstacles beore everyone else or skip this race.

The Obstacles

Superhero Scramble claims to have the most obstacle-dense courses, eaturing a minimum o 20 obstacles. I you ail

complete an obstacle, you have to do Super Spins (10 spins with your orehead on a pole).

Here’s what you can expect to encounter:

Wall Climbs: Hoist yoursel up and over walls o varyingheights

Water Crossings: Slog, swim, and slurp your way throughwatery obstacles

Marine Mile Bootcamp: Perorm burpees, bear walks,and army crawls

Fire Jumps: Leap over flaming obstacles

Barbed Wire Mud Crawls: Slither under low-slungbarbed wire without getting snagged

Balance Beams: Stay upright while maneuvering acronarrow beam or log

Rope Swings: Grab a rope and hang on or the ride

Ice-Cold Water: Plunge into a rigid pit

Slime Slide: Shoot down a slimed-up slide

Slip N’ Slime: ry not to slip in the slime

Expert Advice

Wear a costume. It sets the mood and tone or a un and adventurous day.


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36 Chapter 2

The Survival Race

Calling all couch potatoes! Tis one’s or you. Survival Race owner Dean Del Prete says that he read a news story about

obstacle racing and thought, “Holy cow, this puts the un in fitness.” So he proceeded to install obstacle courses at his

paintball businesses around the country. Te races are designed to give beginners a taste o what obstacle course racing

is all about without all the adrenaline and intensity involved in many other events.

(Photo courtesy o the Survival Race)

The Down and Dirty

Locations: Dallas, X; New Windsor, NY; Manchester, NJ; Long Island, NY; oledo, OH (and coming soon toVirginia, North Carolina, and Florida)

Course: 5k course eaturing 12 to 14 general obstacles per racecourse and 4 to 6 additional site-specific obstacles




Postrace Activities: Don’t expect much o a postrace party, but there is a live band or DJ, and ood/beverage vendors may or may not be available

Website: survivalrace.com


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Event Atmosphere

A amily-riendly atmosphere in which kids as young as 9 years old are encouraged to participate. Kids too young to

enter the race can play on mini obstacles and join in on other activities. Te goal o these races is to get people out

moving and have un doing it.

What to Expect

Obstacles aren’t as challenging as in many other races, and almost everyone who starts the race finishes it. But do pla

on getting very dirty, as the race says that it’s “survival o the filthiest” rather than “survival o the fittest.”

The Obstacles

Obstacles vary rom course to course, but here are some o the usual suspects:

Loch Ness: You might have to swim through parts o thiswatery obstacle

Black Widow Cargo Net: Clamber up and over this25-oot-tall obstacle strung with cargo netting

Black Beard’s Plank: Put one oot in ront o the other ona narrow log crossing over a creek or other water obstacle

Survival Sludge: Slog through a muddy pit

ires o error: Step through a series o tires

Barbed Wire Belly Bopper: Avoid getting snagged onlow-slung barbed wire as you make your way through mud pit

Pipe Dream Crawl: Crawl through tunnels made withcamouflage netting

Mt. Mud: Climb up a muddy hill

Fire Frenzy: Leap over a small pile o flaming logs

Expert Advice

No training necessary. Get off your butt and move … and bring the kids along, too!


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38 Chapter 2

Tough Mudder

Te whole basis o ough Mudder is that it’s not a race, it’s a challenge, with obstacles based on military training. And

like its military inspiration, Mudder places a heavy emphasis on teamwork. Participants aren’t timed because the goal is

to finish, not win. Tat being said, Mudder does have a serious competitive component: i you finish in the top 5 percent

o your event, you qualiy or the World’s oughest Mudder, an annual 24-hour-long event with a $10,000 cash prize.

(Dmitry Gudkov or ough Mudder)

The Down and Dirty

Locations: Courses across the United States, United Kingdom, Australia, and Canada. Venues may vary romyear to year, but the same regions are always represented and all courses are within a couple hours o major

metropolitan areas.Course: 10 to 12 miles and 25 to 30 obstacles




Postrace Activities: Dos Equis postparty with burgers and beer

Website: toughmudder.com


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Event Atmosphere

You’ll notice that the R word doesn’t apply here: Race. ough Mudder isn’t an opportunity to beat anyone. It’s not a

test o how much time you can spend training or how many trees you can ell with your teeth. Te events are person

challenges with the goal being simply to finish the course. Participants aren’t timed and are encouraged to help one

another dominate the obstacles—because nothing says “I love you” quite like hoisting a riend over a lubed-up hal-pAnd as intense as the courses are, Mudders are ultimately looking or a good time. eams compete in a variety o

ridiculous costumes, and it’s hard to be all Arnold circa 1984 when you’re covered in mud and up against an obstacle

called “Just the ip.” About equal parts men and women take part in ough Mudder events. At the end o the day, it’s

about having un, sharing a beer, and finding the perect place or your ough Mudder tattoo.

Note: Spectators must purchase tickets to watch the race and attend the postrace party. Spectators tickets are pricy—

in 2012—but are discounted 50 percent i purchased in advance online.

What to Expect

Participants aren’t timed because the goal is to finish, not win; teamwork is encouraged; must pledge to help ellowathletes and not whine.

The Obstacles

ough Mudder has some o the most psychologically challenging obstacles in the business. Tere’s no rule against

skipping obstacles, but even oregoing a morning dose o Electroshock Terapy leaves you with a grueling course. An

while each course is tailor-made or your very own excruciation, some o the classic obstacles include:

Greased Lightning: Slide down a steep hill into the pondand swim back out

Arctic Enema: Climb into and out o one o multiple lined

dumpsters containing icy water and colored dye

Ball Shrinker: raverse ropes stretched across a pond

winkle oes: Walk across a narrow board over a river orpond

Devil’s Beard: Crawl through low cargo nets

Nature’s Pocket: Descend into 25 eet o undergroundtunnels

Electroshock Terapy: Run through a field o live elecwires, some o which deliver a 10,000-volt jolt

Everest: Scale a steep, slick quarter pipe structure covein oil

Expert Advice

You need to be in good condition to man—or woman—handle these obstacles, so complete slackers need not apply.

Te minimum recommendation is that you’re running regularly (two-plus times a week, working up to 5 miles per

run), able to do 15 to 25 push-ups in a row, can bang out 6 pull-ups in a row (especially the dudes), and able to swim

yards without stopping (although you can skip the water obstacles). But while running regularly is part o the trainin

regimen, a large share o Mudders have never run 10 miles straight beore. It’s not necessary to be a marathoner or h

marathoner, as the drudgery o running in a straight line is broken up with treats like belly-crawling, wall-climbing,

mud-slogging, log-slinging, ice-water dunking, and enormous slip n’ slides.


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40 Chapter 2

Warrior Dash

Te Warrior Dash is a well-organized race series that is a great event or first-timers and is particularly popular among

women runners. Te world’s largest running series is held on 65 challenging and rugged terrains across the world.

Participants bound over fire, trudge through mud, and scale over 14 obstacles during this fierce 5k. Afer pushing their

limits and conquering extreme obstacles, warriors celebrate with live music, grub, and beer.

(Photos courtesy o Red Frog Events)

The Down and Dirty

Locations: 65 events around the world

Course: 5k (3.2 miles) eaturing at least 14 obstacles




Postrace Activities: Beer tent with live music and ood

Website: warriordash.com


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Event Atmosphere

A participant described the Warrior Dash as a “5k party,” and I think that does a pretty good job o summing up the

atmosphere at this event. Tis is an all-day party with thousands o warriors hanging out beore and afer the race.

What to Expect

Don’t expect a highly competitive event; this one is more or people o any fitness level who want to enjoy the course.

Difficulty levels vary by location, with the most challenging races involving high elevations with steep hills to overco

such as Copper Mountain, Colorado, or Windham Mountain, New York.

The Obstacles

Warrior Dash’s obstacles are airly straightorward and relatively easy to overcome:

ornado Alley: Expect gale-orce winds at the start o therace

unnels o error: Push through the pipe crawl

Deadweight Drier: Slog through waist-deep waterclogged with drifing logs

Hell’s Hill: Sprint up to the top o a hill

Junkyard Jump: Make your way through a scrap yard

Walk the Plank: Put one oot in ront o the other—it’sexactly what it sounds like

Knee High Hill: Step through hundreds o tires

Great Warrior Wall: Climb a wooden barricade

Hay Fever: Climb over huge hay bales

Rio Run: Sprint down river

Clifanger: Rappel down a ravine

Cargo Climb: Go up and over a cargo net

Warrior Roast: Leap the flames

Muddy Mayhem: Crawl under barbed wire

Expert Advice

Bottlenecks are common at the obstacles, so it’s a good idea to get out ahead o the pack in the early part o the race.

However, a drawback to this tactic is that i you’re not in shape, you’re going to lose steam midway through the cours


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The Obstacles


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46 Chapter 3

Balance Beam

raverse a narrow beam or log, ofen spanning a mud pit or water hazard.

Muddy Buddies make their way across the balance beam.

(Photo courtesy o Muddy Buddy)

Expert Advice

ake stock o the situation beore hopping on, advises Amelia. “I there are multiple people on the beam, wait until they

get off as it will reduce the shaking. Move quickly across the beam, and keep your eyes fixed a ew eet in ront o you

rather than straight down at your eet.” I you’re having trouble maintaining your balance, Boone suggests switching to

Plan B: “I you’re very unsteady and the rules allow it, scoot across on your bottom.”

Once you’re on the beam, Margaret says to “ake one step at a time and use your arms or balance.”

Joe warns against spending too much time on this obstacle: “Line up, get your head straight, and haul ass. I you all it’s

generally into mud or water and sometimes aster.”


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The Obstacles

Obstacle-Specific Training Exercises

Target Muscle Groups Suggested Exercises

Primary

Legs Squats, lunges, step-ups

Back Pull-ups, pull-downs, dumbbell rows

Heart/lungs Cardio intervals, running

Secondary

Calves Standing calf raises

Biceps Chin-ups or chin-downs

Core Torso rotations, planks, Superman back extensions

Forearms Flexion and extension wrist curls

Hands and fingers Finger flexion exercises such as tennis ball squeezeand grip master squeezes

Serratus anterior Straight arm pullovers

Trapezius Shoulder shrugs


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50 Chapter 3

Carry and Haul

Channel your inner pack animal as you lug heavy loads—logs, 5-gallon buckets filled with sand, sandbags, tires, and

chunks o cement—rom one point to another.

Spartan competitors haul heavy loads.

(Photos courtesy o Nuvision Action Image)

Race directors like to get sadistic with the carry by combining it with other challenges. You might have to haul your

booty up steep, sandy hills, through waist deep water, or through other obstacles, such as hay bale mounds or tires.

GORUCK’s variation on this challenge is a group carry, which poses its own set o unique trials requiring tremendous

patience and teamwork.


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The Obstacles

Expert Advice

For particularly heavy or cumbersome objects, Junyong cautions against running. Instead, he suggests “walking slow

and steadily. Change holding positions requently to give your muscles a break.”

Hobie chimes in with advice or staying sae during this challenge: “When carrying sandbags, tires, or logs on a hills

hold them on the side o your body that is away rom the hill. Tat way i you slip, you can use your ree hand to catcyoursel. Tis is a good way to avoid injury and keep moving quicker.”

And Stew offers his perspective as a trainer: “Make sure to train your core muscles to handle being off balance while

carrying heavy objects.”

Note

Your hands, forearms, and shoulders are often the first to tire when hauling heavy objects. You

can give yourself an edge over other competitors by strengthening the muscles in these areas .

Obstacle-Specific Training Exercises

Target Muscle Groups Suggested Exercises

Primary

Back Deadlifts; barbell, dumbbell, or machine rows; b

flies

Arms, forearms, and hands Biceps curls; forearm flexion and extension wristcurls; finger flexion exercises such as hang fromoverhead bar, tennis ball squeezes, and grip massqueezes

Shoulders Shoulder presses, front raises, lateral raises,reverse flies, shoulder shrugs (traps)

Secondary

Legs Squats, lunges, step-ups, standing calf raises

Core Planks, torso rotations, knee/leg raises


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52 Chapter 3

Crawls—Under

Snake your way under low-lying objects, such as barbed wire or netting. Many obstacles include a mud eature in their

crawls, putting you ace-first in the sloppy mix. When race designers are eeling particularly sadistic, they install crawls

up steep hills, orcing you to slither against gravity.

Warriors get down and dirty to avoid the barbed wire.

(Photo courtesy o Red Frog Events)

Expert Advice

Most people army crawl by lying on their stomachs and moving orward using the arm and leg on the same side o the

body together. But Hobie has perected a much aster strategy: rolling under the obstacles. You can go aster and expend

less energy. Log rolling isn’t always possible, though, particularly when you have to go uphill, the course zigzags, or i the

barbed wire is hung too low.


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The Obstacles

Another avorite strategy or kicking the snot out o the barbed

obstacle raicing bible

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