Birth Canal

Don’t worry, no birthday suits necessary. Forcing Mudders to crawl under a deceptively heavy, water-filled liner, Birth Canal is as deceivingly tough as it is physically challenging. As Mudders pass through this obstacle, the water pushing down above them forces them to push back up and keep moving toward daylight.

Suggested Training

Mental:
Lie under a blanket. Have a trusted friend sit on top of you for 1-2 minutes. Repeat once per week.

Physical:
Push-ups – Complete 20 reps. Rest 1 minute. Repeat 3 times.
Mountain Climbers – Perform 50 reps total. Break for 3 minutes. Perform 3 rounds.
Plank Series – Beginning on elbows, alternating lifting legs and arms, one at a time, for 30 seconds each. After each set of 4, rest for 30 seconds. Repeat 3 times.

Tough Mudder Tips

There’s only one way out of this one, so start moving and don’t stop. Make yourself small by laying as flat as possible with your chest on the ground. Pull yourself along the canal with your arms to the outside and drive your feet against the wooden structure. If you stop midway, the water will settle and press you into the ground – so don’t stop pushing.

Author: Joe DiFiglia

Fitness and sport enthusiast. Spartan Race Junky. I have been a martial artist since the age of 4 and addicted to anything challenging. Years of Martial Arts training provides the ability to keep going when my body really wants to quit.