2.0 doesn’t mean it’s two miles–it just feels like it. Updated with waist-deep mud, double-high entrance and exit mounds and completely vertical mud masses, the importance of teamwork on this obstacle has never been greater. Lend a hand, take a hand; pay it forward, give it back– this obstacle is all about going the extra mile.
Locate the nearest swamp. Once per week, take a long training run to this location and practice lowering yourself into chest-deep mud (with supervision, of course). Spend 30 seconds in the mud, then pull yourself out. Repeat five times.
Pull-Ups – Complete 10 reps. Rest 2 minutes. Repeat 3 times.
Alternative- Assisted pull-ups: Using a partner or a set of resistance bands (just thick enough to achieve the prescribed reps) secured around your bar and locked under foot, perform pull-ups as described above.
Lateral Step-Ups – Perform 10 reps with each leg. Rest for 90 seconds. Perform 3 rounds.
Push-Ups – Complete 20 reps. Rest 1 minute. Repeat 3 times.
Tough Mudder Tips
Keep your eye on the Mudder in front of you. If he or she falls, help them up and avoid that path. Or just barrel through. Either way, after running Mud Mile you’ll be scrubbing mud out of your ears for days.