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

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

Another GORUCK Challenge Training for us. Might give this one a shot on top of the core/abs fitness day today, should be a good day!

Stretch/Warm Up

Circuit 4 times: (little to no rest)

1. Walking Lunges with weight/dumbbells – 50 total (25 each leg)
2. Pull Ups - 20 (try to complete in 1-2 sets)
3. Run 800 Meters (throw on that weight vest or carry 20-25 extra pounds with you)
4. Push Ups – 50
5. Walking Reverse Lunges with extra weight/dumbbells – 30 total (15 each leg)

End Circuit

Abs/Core:

Flutter Kicks – 50 (4-counts)
Plank 1 Minute
Flutter Kicks – 40 (4-counts)
Plank 45 Seconds
Flutter Kicks – 30 (4-counts)
Plank 30 seconds

Stretch

- Ben

Warm up (slow run/jumping jacks/jump rope)

Stretch 

1. Run 1 Mile

2. Push Ups – 10 at a time.  Stay in full upright position in between sets to rest (Hint: While resting, lean on one arm to give the other one a break)
1. –  Regular Push Ups
2. – Wide Push Ups
3. – Spider Push Ups
4. – Dive Bomber Push Ups
5. – Diamond Push Ups  

3. Farmer’s Walk – 200 Meters (Complete as quickly as possible – if you need to rest, set your weights down, rest with 5 very deep breaths, then pick the weights back up and get going!)

4. Negative Pull Ups – 20 total (resist gravity as much as possible.  Exercise should be very slow and controlled)

5. Abs/Core: Complete in as few sets as possible
1. Flutter Kicks – 50 (4-counts)
2. Plank – 1 Minute
3. Leg Lifts with Splits – 40
4. Crunches with legs in air – 60

6. Run 1 Mile

Cool Down (slow walk)

Stretch

- Ben

Warm up (slow run/jumping jacks/jump rope)

Stretch 

1. Run 1 Mile

2. Push Ups – 10 at a time.  Stay in full upright position in between sets to rest (Hint: While resting, lean on one arm to give the other one a break)
1. –  Regular Push Ups
2. – Wide Push Ups
3. – Spider Push Ups
4. – Dive Bomber Push Ups
5. – Diamond Push Ups  

3. Farmer’s Walk – 200 Meters (Complete as quickly as possible – if you need to rest, set your weights down, rest with 5 very deep breaths, then pick the weights back up and get going!)

4. Negative Pull Ups – 20 total (resist gravity as much as possible.  Exercise should be very slow and controlled)

5. Abs/Core: Complete in as few sets as possible
1. Flutter Kicks – 50 (4-counts)
2. Plank – 1 Minute
3. Leg Lifts with Splits – 40
4. Crunches with legs in air – 60

6. Run 1 Mile

Cool Down (slow walk)

Stretch

- Ben

In dedication to the tough challenge ahead on October 1st in Dallas.  This is another PT dedicated to the GORUCK Challenge that I will be partaking in.  Check out the main page for the Go Ruck Challenge and sign up in a city near you!  Join the challengers and EARN your patch upon completition of the event.  The Go Ruck Challenge is an event you will be extremely proud of to not only participate in, but to complete.

For any hikers or trail runners out there, give this PT a shot!

Stretch

With a 20-30 Pound Weight Vest or Ruck:

Ruck a total of 4 Miles:

- During the 4 Miles - Walk/hike on a combination of trails, grass, concrete, hills, and if possible sand.
- During the 4 Miles – On 4 seperate occassions Run 400 Meters (try to space them out about a mile apart)
- During the 4 Miles – Take a break from the total mileage and run up and down steps or run up and down hills for 7 minutes with no rest
- During the 4 Miles – Complete a total of 200 Push Ups and 200 (4-count) flutter kicks

Stretch

-The MidwestFit Team

[twitter-follow screen_name='MidwestFit' link_color='e42217']

[twitter-follow screen_name='GORUCKChallenge' link_color='e42217']

NOTE: Use Extreme Caution and Safety while performing the Go Ruck PT.  Anyone with previous joint issues, especially in the KNEES, needs to be very careful.  Hauling extra weight, hiking on trails, and running steps/hills can be very stressful on the joints of the lower body.  Be smart and use common sense.  This is a challenging, but rewarding PT!

In dedication to the tough challenge ahead on October 1st in Dallas.  This is another PT dedicated to the GORUCK Challenge that I will be partaking in.  Check out the main page for the Go Ruck Challenge and sign up in a city near you!  Join the challengers and EARN your patch upon completition of the event.  The Go Ruck Challenge is an event you will be extremely proud of to not only participate in, but to complete.

For any hikers or trail runners out there, give this PT a shot!

Stretch

With a 20-30 Pound Weight Vest or Ruck:

Ruck a total of 4 Miles:

- During the 4 Miles - Walk/hike on a combination of trails, grass, concrete, hills, and if possible sand.
- During the 4 Miles – On 4 seperate occassions Run 400 Meters (try to space them out about a mile apart)
- During the 4 Miles – Take a break from the total mileage and run up and down steps or run up and down hills for 7 minutes with no rest
- During the 4 Miles – Complete a total of 200 Push Ups and 200 (4-count) flutter kicks

Stretch

-The MidwestFit Team

[twitter-follow screen_name='MidwestFit' link_color='e42217']

[twitter-follow screen_name='GORUCKChallenge' link_color='e42217']

NOTE: Use Extreme Caution and Safety while performing the Go Ruck PT.  Anyone with previous joint issues, especially in the KNEES, needs to be very careful.  Hauling extra weight, hiking on trails, and running steps/hills can be very stressful on the joints of the lower body.  Be smart and use common sense.  This is a challenging, but rewarding PT!

We are going to be posting a few of these workouts every so often for those who are interested in training for an event like the GORUCK Challenge. These workouts will be stored on the left-hand side of our page under the “GORUCK Challenge” link.

For more information on what a GORUCK Challenge is or how you can participate, please visit http://goruckchallenge.com/

GORUCK CHALLENGE TRAINING PART #1

We are going to be posting a few of these workouts every so often for those who are interested in training for an event like the GORUCK Challenge. These workouts will be stored on the left-hand side of our page under the “GORUCK Challenge” link.

For more information on what a GORUCK Challenge is or how you can participate, please visit http://goruckchallenge.com/

GORUCK CHALLENGE TRAINING PART #1

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