Valentines Day Massacre (AKA Tough Mudder Try Outs)

Kenny put us through the ringer on Valentines Day (im posting this a few days late)

This is an AMAZING work out to set a benchmark for what you can do, if you have the tools try it out. Come back in a month or two of training and compete against your old numbers! Especially the people who are training for the Tough Mudder. This work out is designed specifically around obstacles for that race!

We started with some strength work, which we have been focusing in on for the past few months, building a strong base and core.

First up, dead lifts.

I did 3 set of 165lbs 5 times, and Ash did 3 sets of 115lbs 5 times

Now for the "Valentines Day Massacre"
Its only 20 minutes long, and the times are broken up into confusing segments to keep you from gaming it. The goal is to get as many reps and as much distance as possible. so keep count!

START THE CLOCK - YOU HAVE 20 MINUTES

1. Run on treadmill that's at 3% incline for 5:23 (hit pause, don't hit stop no matter what, so your distance is still there and you can go back to it)

2. Go immediately (NO REST) to do pull ups till the clock is at 9 minutes Meaning, do as many as possible for 3 minutes and 37 seconds . Guys do dead-hang pull-ups (no kicking your legs, just 100% arms) Girls, do jumping pull-ups or use a band. Ash does real pull-ups because she's a bad ass so just adjust if you have to.

3. Back to the treadmill (NO REST, THE CLOCK IS RUNNING), press unpause. Raise the incline to 6% and run as far as you can till the clock reads 12:47. meaning run for 3 minutes and 47 seconds. press pause not stop.

4. Straight into Weighted Squats, this will suck. Guys use two 25lb weights, girls use 15lbs. (remember everyone is unique so adjust accordingly) Do as many as possible till the 16 minute mark, or for 3 minutes and 13 seconds.

5. Back to the treadmill, take it down to flat, no incline! you have 4 minutes to cover as much distance as possible! This is a great place to really put yourself into a hole, go till you are almost at failure! Remember that you don't know what you can do till your body fails! 100% EFFORT!!

Congratulations, you just spent 20 minutes doing the "Valentines Day Massacre!" :)

Now sit in an ice bath for 10 minutes

Results -
Ashley did 28 kipping pull-ups, I did 23 dead-hang pull-ups
Ashley did 54 squats and I did 30
Ashley ran 1.62 miles, and I did 1.60

yes ashley is a better athlete than i am:)