Stretch/Warm Up
Run 6-8 Miles
Check out and follow K’s training for his upcoming event Ragnar Relay Series – Tennessee - A little different approach than Ben’s GORUCK and IU Mini Marathon Training as K goes into his mindset for preparing for the race and the motivation behind it.
- MidwestFit Team
Take a day of Rest! Or in Ben’s case, take a crack at an epic challenge to see what you are made of! Check out the GORUCK Challenge to see what nonsense Ben has gotten himself into this time.
Go Get Em.
- K
Take a day of Rest! Or in Ben’s case, take a crack at an epic challenge to see what you are made of! Check out the GORUCK Challenge to see what nonsense Ben has gotten himself into this time.
Go Get Em.
- K
Potential PT #1 – Lower Body Strengtheing
Stretch/Warm Up
NOT A Circuit
1. Walking Lunges (Holding extra weight) – 80 Total – 40 each leg
2. Hamstring Curls on Ball - 30 Seconds x 3 Times
3. Calf Raises (Holding Extra Weight) – 45 Seconds x 3 Times
4. Jump Squats - 15 Reps x 3 Sets
5. Straight Leg Deadlift - 15 x 3
6. Deadlift - 15 x 3
7. Wall Sit – 30 seconds x 3 times
Stretch
- K
Potential PT #2 -Rest
Tomorrow I have the GORUCK Challenge - I will be resting and carbloading in preperation for this beast!
- Ben
Words cannot express the emotions that sum up the importance of this day 10 years ago. Our condolences go out to the families and victims of 9/11, along with all of our amazing military, police, and firefighters who have literally given their all for the United States of America. A special thanks also goes out to all of those involved with the firefighters, police, and military who continue to sacrifice for the greater good of our country.
Run 5-7 Miles today – Run outside and enjoy the beauty of America today.
Stretch
- Ben
Just a quick reminder. Ben is currently signed up to participate in a GORUCK Challenge and K is currently signed up to participate in a team 200 Mile Ragnar Relay Race. We have found that the best motivation we have ever had, which has led us to be what we consider to be in the best shape of our lives has been when we have signed up and trained for an Event/Competition. Check out K’s section for further info on that (Ragnar Relay Series), and check out below what it takes to be GORUCK Tough. GORUCK is a big supporter of the Green Beret Foundation, so please check them out and help support those that make our country the amazing place that it is today.
You know how we sometimes like to post about events that we are signing up for, or challenges that we think would be fun to do? Well, we think we may have found our numero uno. They are called GORUCK Challenges, and if you have not yet heard of them, here is a brief description:
The GORUCK Challenge (www.goruckchallenge.com), inspired by the most elite training offered to Special Forces soldiers and led by Green Berets, is a team event and never a race. Our Cadre lead classes through a 15-20 mile city tour lasting 8-10 hours. Challenge routes are designed to highlight the best a city has to offer, and Cadre build each class into a team through collective conditions of mental and physical exhaustion. Classes are small, camaraderie is high, smiles are plentiful, and teamwork is paramount. $10 of every entry fee goes to benefit the Green Beret Foundation, a cause close to our hearts.
MidwestFit is going to be partnering with the GORUCK Challenge a bit and we will be posting a few MWF workouts that will be specifically designed to help you prepare for one of the challenges. These workouts will be listed on the left hand side of our main site under “GORUCK Challenge” for future reference.
We highly encourage you to test your physical and mental ability and take on a GORUCK Challenge in the near future. As a matter of fact, Ben just signed up for the October 1 challenge in Dallas, TX. If you do happen to sign up for a challenge, whenever and wherever it may be, be sure to let us know as well as mention to the people at GORUCK that MidwestFit sent you! Also, if you are preparing for a challenge and have questions about our workouts and how they can help you, please e-mail us at midwestfit@gmail.com. If you have specific questions about a GORUCK Challenge or are interested in participating, please first visit their FAQ site page. If your questions cannot be answered there then you can contact them directly via info@goruckchallenge.com.
So what are you waiting for!? You say you want to get in shape and be fit, so challenge yourself and sign-up for a GORUCK Challenge today! And if you happen to sign-up for Dallas, be sure to let Ben know.
-The MidwestFit Team
You know how we sometimes like to post about events that we are signing up for, or challenges that we think would be fun to do? Well, we think we may have found our numero uno. They are called GORUCK Challenges, and if you have not yet heard of them, here is a brief description:
The GORUCK Challenge (www.goruckchallenge.com), inspired by the most elite training offered to Special Forces soldiers and led by Green Berets, is a team event and never a race. Our Cadre lead classes through a 15-20 mile city tour lasting 8-10 hours. Challenge routes are designed to highlight the best a city has to offer, and Cadre build each class into a team through collective conditions of mental and physical exhaustion. Classes are small, camaraderie is high, smiles are plentiful, and teamwork is paramount. $10 of every entry fee goes to benefit the Green Beret Foundation, a cause close to our hearts.
MidwestFit is going to be partnering with the GORUCK Challenge a bit and we will be posting a few MWF workouts that will be specifically designed to help you prepare for one of the challenges. These workouts will be listed on the left hand side of our main site under “GORUCK Challenge” for future reference.
We highly encourage you to test your physical and mental ability and take on a GORUCK Challenge in the near future. As a matter of fact, Ben just signed up for the October 1 challenge in Dallas, TX. If you do happen to sign up for a challenge, whenever and wherever it may be, be sure to let us know as well as mention to the people at GORUCK that MidwestFit sent you! Also, if you are preparing for a challenge and have questions about our workouts and how they can help you, please e-mail us at midwestfit@gmail.com. If you have specific questions about a GORUCK Challenge or are interested in participating, please first visit their FAQ site page. If your questions cannot be answered there then you can contact them directly via info@goruckchallenge.com.
So what are you waiting for!? You say you want to get in shape and be fit, so challenge yourself and sign-up for a GORUCK Challenge today! And if you happen to sign-up for Dallas, be sure to let Ben know.
(NOTE: First MidwestFit GORUCK Challenge workout coming soon!)
-The MidwestFit Team
A special thanks out there to all the men and women serving in our military, past and present, who work unbelievably hard and risk their lives to keep us safe.
Potential PT #1 – Training Sets
Start the week off with a high number of sets and reps to work on some endurance.
Stretch
10 rounds as quickly as possible of:
1. Squats – 10
2. Pushups – 15
3. Walking lunges – 10 (5 each leg)
4. Pullups – 5
5. Wall sits – 30 seconds
Abs/Core:
Flutter kicks – 250 (4 counts)
No, that’s not a mistype haha. Get em done as quickly and efficiently as you can!
Stretch
- Ben
Potential PT #2 – Upper Body Circuit
Circuit 5 times as quickly as possible:
1. Power Push Ups 15
2. Bent Over Rows 20
3. BOSU Push Ups 15
4. Single-Arm Standing Military Press (each arm) 15
5. Plank Ups 12
-K
Potential PT #1 – Intervals
Interval training, as we have said before, is a great way to burn fat and build muscle. The key to these PT’s are to have as little rest as possible.
Run .25 miles
Lunges 30 (each leg, so a total count of 60)
Run .25 miles
Squat Jumps 30
Run .25 miles
Lunges 30 (each leg)
Run .25 miles
Squat Jumps 30
Jog .25 miles
Abs: Flutter Kicks 40 x 2, Double Crunches 30 x 2, Bicycles 40 x 2 (count: 1,1,2,2,3,3,4,4,…), Sit Ups 30 x 2, 90 Degree Leg Extensions 35 x 2
Estimated Completion Time: 35:00
-K
Potential PT #1 – Marine Recon
K posted a new PT of the week called Marine Recon. It is under our section “Previous PTs of the Week” Click on Marine Recon, complete the PT, and feel good that you just completed an awesome workout!
Good luck.
- Ben
Potential PT #1 – Marine Recon
K posted a new PT of the week called Marine Recon. It is under our section “Previous PTs of the Week” Click on Marine Recon, complete the PT, and feel good that you just completed an awesome workout!
Good luck.
- Ben
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