Getting down and dirty in the Barbed Wire Crawl is mandatory. There are few things more challenging on your entire body than trekking through a rocky creek-bed on your elbows and knees trying to avoid getting ripped up by barbed wire just a few inches above you. Arch your back a little too much and you will need a new shirt and some band-aids. Lift your butt a bit too high and you may be mooning everyone behind you.

The Fire Jump has become one of the signatures of any Spartan Race. This final obstacle is the only thing standing between you and victory. Jumping over the smokey remnants of once living forest and grab your finisher's medal.

The Bucket Brigade is one of those obstacles that makes you test the fabric of your willpower. The task? Fill a five gallon bucket with gravel and carry it in front of you up and down steep inclines. If your rocks settle below the holes, do it again. If you spill, do it again. Failure is not an option.

The dunk wall, while not all that challenging, will get you extremely muddy. The idea is to completely submerge yourself into a foul mixture of mud and water and navigate under a wall to reunite yourself with oxygen on the other side.

Like the Bucket Brigade, the Sand Bag carry is one of the more challenging obstacles. Although this obstacle doesn't require any amazing acrobatic skills, it will test your intestinal fortitude. Men and women alike will carry a bag filled with sand up and down steep inclines to insure that your legs feel the burn. Like the Sand Bag Carry, there are variations of this obstacle in which you will carry a heavy log around a similar stretch of landscape.

You are going to want to get real low to the ground to grab that stone, so hopefully your squat form is impeccable. You are going to pick up the stone, carry it to the other flag, do five burpees and come back. Keep a flat back as you pick up and lower the stone, and move quickly. Don’t cheat on those burpees either, chest to grass and feet off the ground for it to count.

There are a number of foods out there that many consider "super foods". These powerhouse foods can give you a health boost and do so while tasting absolutely fantastic. While heaping them all together at one time may produce a steamy concoction you might find three witches cackling about, choosing wisely can produce one heck of a meal.

While running is one of the best things you can do to prepare for an obstacle race, you cannot forget about the rest of your body. Building strength in key areas will help you gain the additional strength required to overcome an obstacle. In today's Exercise of the Week, I am going to cover an underrated shoulder exercise known as the Cuban Press.

The BattleFrog Series Championship is set for December 12th, 2015 in Orlando, Florida. This event is the crown jewel of BattleFrog's first-ever Points Series season and is highly anticipated by the obstacle-racing community.