What are you gunna do? Now you know.
There are many training programs that are beneficial to make a Tough Mudder stress-free. Tough Mudder has become a global company that only has one website outlining a training regimen and information about the event. The training program is very difficult. The demand for a simple, average person’s workout is high. Like many training programs, the risk of injury is very high. Incorporated in this manual are simple tips to decrease the chance of injury, which will result in a successful Tough Mudder. The event is 12 miles long and incorporates all of the commonly used muscles. Once the event is completed, it is important to relax and recuperate so cramps will not develop the next day. The sections include items about equipment, a training program, and many other tips. Each of these sections is going to play a key role in the steps to success in training for a Tough Mudder event.
Keywords: half marathon, Tough Mudder, obstacle course, teamwork, running, facing fears, training tips
About Contributor: Paul Hanske is studying to complete his General Business degree. Paul attended Meramec Community College in St. Louis Missouri for two years, after which time he transferred to Missouri State University, but was suspended after two semesters. He then attended Ozark Technical Community College and improved his GPA in order to return to MSU. He is involved in the Sigma Nu fraternity.
Training day in and day out can become monotonous for the college gym goer. A Tough Mudder is an event where you can show off your progress with your friends and conquer fears along the way. There are many training programs that are beneficial for a Tough Mudder event, which will make it stress-free. As you can see from the picture on the left, we chose white shirts to see how much mud we would actually accumulate from the event. On our arms, we have our banner number to help identify us in case of an emergency. The picture on the right was my team after the event. We were covered in mud from head to toe and feeling very accomplished.
Before Tough Mudder 2013, Montgomery City, MO
After Tough Mudder 2013, Montgomery City, MO
From the pictures you can see we all have smiles after the event. We were feeling a huge sense of accomplishment, exhaustion, and hunger. Spencer only had a 30 minute drive back to Mizzou, Connor had a two hour drive back to St. Louis and I had a three hour drive back to Springfield. It was hard for me to stay awake on the trip home.
The man in the middle of these two pictures has cerebral palsy and has completed two Tough Mudders; he strives to complete more. His name is Connor McMonigal and he trained by running 9 miles twice a week. I ran with him for one of his training runs and he was ahead of me the entire time. Doctors may have diagnosed him but it does not slow him down. What’s your excuse? Besides cerebral palsy, he said that the anticipation before the event was a big challenge.
Within this manual I have included two interviews with my teammates.
Question: How many Tough Mudders have you completed?
White: Two.
McMonigal: Two.
(Source: http://atlantablackstar.com)
No excuses. Here is a list of questions to answer; if the answers are yes, then keep reading:
- Are you up for the challenge?
- Do you work out?
- Do you run?
- Do you have friends?
- Are you 18 years old?
- Do you want to help “The Wounded Warrior Project?”
- Do you have the drive to succeed?
If the answer is “No” to one of those questions, it is time to implement a training program to prepare for Tough Mudder. Hopefully one friend is willing to be on your team. Assembling a team is the easy part; training and staying motivated is the hard part. The Tough Mudder Company helps support The Wounded Warrior Project. I will go into more detail about Tough Mudder and The Wounded Warrior Project in “What is a Tough Mudder.”
A Tough Mudder is a 12 mile (half marathon) obstacle course that averages 22 obstacles per event. According to the Tough Mudder website, it takes between 2.5-3 hours to complete (Patterson). It may sound intimidating at first but the 12 miles are broken up between the obstacles, most of which allow for a break from running. Family and friends are invited to walk along the spectator routes to cheer for their Tough Mudders. The spectator course is short and contains no obstacles. Once through the last obstacle, it is a short distance from the finish line. Once through the finish line, participants receive an orange head band with the words “Tough Mudder (Year)” on it and a t-shirt as an award for completion of this year’s Tough Mudder. Participants at least 21 years of age will receive a complementary beer from Dos Equis.
Every year, Tough Mudder changes the course obstacles, but they occasionally keep some of the bigger ones. There are 22 obstacles total. They are not arranged in any type of order but include fire, ice, big height jumps, small spaces, jumps and teamwork. They are very hard to prepare for because finding a 14 foot vertical half pipe to traverse with teammates is nearly impossible. To train, a stair climber machine will work to help with jump height and forward lunge strength.
The Tough Mudder Company helps support the Wounded Warrior Project by donating a percentage of their funds to the foundation. Total donations have come to more than $6 Million. The Wounded Warrior Project is a foundation set up to aid American veterans who return home with injuries, both physical and mental.
On the course, there are camera men and women placed on the more extreme or fun obstacles to capture moments with runners and their teams. Later, runners can look up their banner number or scroll through the pictures to find the ones they want to keep for free. Memories of this event are very fun to share with family and friends who were not at the event.
Each person is different when it comes to facing a Tough Mudder. Some don’t need to train at all because they have been eating healthy and maintaining a healthy weight. Others need to incorporate healthy eating, running, and maintaining a healthy weight, in addition to weight training. During the program, it is necessary to use proper form for the lifting, stretching, running and spotting. Along with the program, it will be necessary to stay away from fast food to help the body recover faster after intense workouts. Staying hydrated and loose is key to all training programs. Purchasing a ticket and parking pass are the only necessary costs as the rest is up to the event runner. Another key aspect of completing a Tough Mudder is assembling a team to run with. The team ideally consists of close friends who are also in proper physical condition.
Some goals are necessary when training for Tough Mudder. Each goal outlined is very important; it will help you and others be more successful during the event. Learning to run and talk with teammates will make the event fly by. Here is a list of some goals to keep in mind.
- Maintain a mile time of under six minutes
- Avoid injuries
- Take breaks when feeling winded
- Learn to run and talk simultaneously
- Make a schedule that works
- Train efficiently
- Always use proper form for weight lifting
The program below is built for the people who have already been working out and are looking to increase their chances of completing a Tough Mudder. People train differently, so this program may not work for you. The program is outlined for male and female college students who currently workout/run. The lifts outlined below are basic movements that all current gym goers should know. If one feels the need for further instruction, Google and personal trainers both provide adequate advice on proper lifting techniques. Those who have been training previously are also less likely to be injured during the day of the event. Remember before starting this program to make sure it is right for you. Some can’t start off a rigorous program like this; it takes steps to build up. I suggest starting this training program a month in advance of the event.
| Day | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Warm-Up | 1 Mile Bike Ride | Slow Build Lunges | 1 Mile Bike Ride | Rest Day | Slow Build Lunges | 1 Mile Bike Ride | 4 Mile Run |
| Workout | Burn | Orange | Black | Burn | Orange | ||
| Cool-Down | Stretch | 1 Mile Run | Stretch | 1 Mile Run | Light Yoga | Stretch |
Running is a huge part of this program and a huge part of the event. The workouts below are assigned to certain days within the table above. For example, on Tuesday it says “Warm-up: 1 Mile Bike Ride.” After the bike ride, lookup the workout in the list below: “Black.” After finishing the “Black” workout, move on to the “Cool-down: Stretching.” Stretching is a very important way to begin the healing process for your body and keep your muscles loose and free from cramps. Here are the three workouts.
Orange:
- Roman Twist: 10x8x10
- Woodchoppers: 10x8x10
- Shoulder Press: 5x3x5
- Pullover: 10x8x10
- Leg Curl: 10x8x10
- Weighted Crunches: 10x8x10
Black:
- Pull Ups: 3×8
- Dips: 8×3
- Superset: Romanian Dead Lift: 5x3x5 and T-Push-Ups: 10s
- Mountain Climbers: 25x25xRep Out
Burn:
- 50 Overhead Lunges
- 40 Pull ups
- 30 Jerk Press
- 20 Burpees
- 10 Power Clean
The list below contains items that are required for the workout outlined above. Purchasing and maintaining your equipment is essential to staying in healthy shape. Here are some of the items that I used:
- Good running shoes to prevent injury
- Free Weights
- Barbell
- Dumbbells
- Pull-up Bar
- A bike or bike machine
- Ace bandages
- Weight lifting gloves
- Merchandise (optional)
- Motivation
The weight lifting gloves can even be worn during the Tough Mudder event. They will prevent small cuts, muddy fingernails, and calluses. I have seen many people wear them during the event, but nobody in my group did. The ace bandages can be used to wrap joints after a grueling workout; the bandages will help speed up the healing process.
Writing Consultant: Brandon worked with Paul on this assignment, and believed it to be a very interesting piece of technical writing. Paul’s thorough explanation of the Tough Mudder event was informative as well as engaging.
The day of Tough Mudder is difficult because safety is foremost on the mind. Runners are required to sign a death waiver before receiving running banners and admittance. Although death is extremely uncommon for these events, the company wants to be especially safe when it comes to legal matters. Each obstacle has support staff and trained professionals onsite to assist if the need arises. The Tough Mudder organization also provides medical staff with off-road vehicles to transport people in the event of an emergency. This event is dangerous and the obstacles can be, too, but the Tough Mudder staff is there for any situation that arises. The most substantial injuries the group on the next page faced were minor cuts and bruises. To make sure injuries are minor, think before leaping and always be aware of other people around you. According to interviews, runners answered this question:
Question: Were you injured during training or the event?
White: “Never hahahha just small scrapes. The electroshock therapy hurt”
McMonigal: “No, nothing major”
The day of Tough Mudder, it is necessary to wear clothing and shoes that you are not afraid to ruin. Shorts without pockets are needed to prevent mud from filling up inside the pockets and slowing the runner down. All shoes must be tied tightly and they cannot have cleats because cleats will hurt the teammates trying to lift you. The shirt worn can be anything that is comfortable, such as a cut-off blazer, a custom-made team shirt, or a tight Under Armour shirt.
The Tough Mudder event is hosted on a farm in the middle of nowhere. The average drive time for our group was over two hours. That drive time can be used for visualization and/or getting pumped up with loud music. The night before the event, it is a good idea to load up on dry carbs, and the day of the race should include eating fruit and staying hydrated. Tough Mudder will supply bananas, water, and protein bars (all very high quality) on the course. Anxiety may be an issue for some, but thinking of a positive outcome and all the fun your team is going to have should counter the anxiety; avoid second-guessing yourself.
On the next page I have listed some items needed before you beginning the race. Tough Mudder charges for parking because all of the cars will tear up the owner’s field. Somehow, I remembered to pack towels both years. I used them to dry off after getting sprayed down by water, and then used them to line my car to prevent the mud from getting everywhere.
Items Needed Before the Event
- Printed Parking Pass: You can find this on the Tough Mudder website after purchasing a ticket.
- Tough Mudder Number (written on arms and forehead): After registering at the registration tent, use the markers provided.
- Banner (attached to shirt): clothespins are provided to attach the banner number from the registration tent.
- Signed Waiver: Print out and sign the waiver found on their website.
- Snacks (for before and after): I brought bananas and energy bars. I prefer them after intense workouts.
- Water (for before and after): Two gallons of water worked best for me. Make sure you are ready to drive home alert.
- Printed receipt of Tough Mudder Ticket: This is found on the website after you pay.
- Directions: Directions to the event location are provided on the Tough Mudder website after registration.
- Towels for clean-up: I don’t know what your car prefers, but mine does not prefer mud on the interior.
- Separate set of clothes: Changing in the parking field is necessary, because clothes will be thoroughly soiled.
In the picture below, a Tough Mudder team has grouped together for a team photo. Some participants coordinate their outfits. The three women pictured on the next page chose purple tie-dye yoga pants and black tops. The others in the group chose whatever: a cow suit, sombrero, classic workout attire, or a cut-off suit. On the course, I have seen dresses, Halloween costumes, and many other ridiculous outfits. Always remember dressing a certain way is not important.
A Tough Mudder Team, 2014 Montgomery City
The map below shows the Philadelphia, PA course from 2013. Tough Mudder will not publish the map for the event until the day before the event. Tough Mudder delays publishing the course map to ensure an element of surprise. The course features 22 obstacles (standard for all event locations) and a course that is about 12 miles long (~19km). There is about 1-2 miles between obstacles, but this varies by location. The Tough Mudder Company picks out farms across the country which provide terrain that will require mental grit to traverse. The Missouri Tough Mudder had participants running up hills, down hills, through creeks, over flat land, and through a lot of mud. The weather plays a major role in the completion time. If there is rain, the mud is deep and hard to cross. Rain adds another variable to the challenging obstacles, causing them to take longer to complete; this extends the completion time by creating backup on the obstacles.
Although this course map is in Philadelphia, all course maps are similar. (Source: http://www.carleykphotography.com)
Tough Mudder events don’t stop because of rain, or snow, or cold. Rain or shine, these events are going to take place. Preparing for anything is the only option. During my first Tough Mudder, it was a nice 60 degrees outside, and though it was dry, the tractor that carved the path earlier that week left big ruts in the ground, which were painful on the ankles. The second Tough Mudder was a lot more challenging. It had been raining the entire week, and it was raining the day of the event as well. It was the second day of the event, so the course had already been beaten up by the thousands of other runners from the day before. Because my foot sunk into the ground about three inches with every step, it was going to be challenging.
Before each heat lines up for the starting gun, they are mentally prepared by the hired MC. The MC is at the starting coral, where he gives a speech, plays music, and pumps everyone up for the event. They honor veterans, previous Tough Mudders, and then end with a prayer. Each year, the MC has been very helpful for mental preparation.
The Tough Mudder event is designed so that it incorporates all of the common fears. The obstacles contain small spaces, a high jump into water, electrocution, water, and large walls. The challenge for Tough Mudder participants is to conquer these fears and push through the fright.
The goals listed here are equally as important as the goals listed in the training section. They will help get you, as well as your teammates, through the event. Talking to your teammates about these goals can facilitate the mindset for success.
- Have fun
- Talk and run
- Verbally encourage teammates
- Verbally encourage non-teammates
- Be the first to start an obstacle
If you implement these goals the day of your Tough Mudder event, not only will you finish, but you will finish with happy teammates. Motivation comes differently to everyone. Some may need a lot of team encouragement and others may need one goal that they are determined to complete. During the interview, my teammates were asked about their motivation during the event.
Question: What was your motivation during the time training and the event?
White: Everyone with me, the team effort and the idea of success.
McMonigal: There wasn’t much motivation. Catch up to Paul.
In the heats, there are about 150-200 people who start alongside your own team. It is a magnificent rush when everyone gets pumped up and the starting gun is shot. This big group will be conquering obstacles together, regardless of strength. If someone is thinking about backing out of an obstacle, other runners will encourage him or her to keep going. Throughout the event, teamwork is essential. For instance, the “Berlin Wall” is a 12 foot tall wall with no edges for stepping (a boost is required). The “Giant Half Pipe” is another obstacle which requires teamwork, and is at its toughest when wet. The mud gets stuck on shoes and prevents traction. On the Half Pipe, many human ladders are formed for others to climb; they are then lifted by other Tough Mudders at the top. Unlike everyday technology which serves to separate us in our world, this comradery is common during the event.
In the picture below, you can see the “Electroshock Therapy” wires hanging above my head. The picture was taken by a Tough Mudder camerawoman at the Electroshock Therapy obstacle. Since only some of the wires are live, it is a lot easier to complete the obstacle. In this case, there was enough head room under the wires that I was able to maneuver myself without getting shocked. In the previous Tough Mudder, the MC was at the start of the obstacle encouraging people to run through the live wires because he encourages crazy Tough Mudder behavior. When I ran through, I was shocked on the head and couldn’t see anything for a split second and it jolted my entire body. The pain only lasted a second, but I will always remember it.
Last obstacle 2014, Montgomery City, MO
A team finishes the event with hands held high (Source: http://www.viveproject.com)
That’s a big question. There are some cases of broken bones, people who cannot complete the course due to a time limit, and many other variables. If your team did survive, then donate some shoes, take a few showers, and look back on this major accomplishment. A big part of this event is focused on comradery. Comradery is a bond formed over a goal shared between groups of people. Through all of the pushing and ladder building, not only did you help others complete the Tough Mudder but also pushed each other towards the finish line.
In this day and age, it is common to find people surfing the web on their smart phones and snap-chatting their best friends. In Tough Mudder, it is different. Everyone wants to complete it, everyone wants to have fun, and phones don’t survive the mud. This event is a great way for people to connect. Using simple tasks to complete obstacles, friendships are formed.Many events offer a percentage of their proceeds to charities, like Stand Up To Cancer, or “walk for awareness” events, along with many others. Tough Mudder is especially interesting in their activism. Helping the Wounded Warrior Project is a great thing and the purpose of their project is as follows:
- To raise awareness and enlist the public’s aid for the needs of injured service members.
- To help injured service members aid and assist each other.
- To provide unique, direct programs and services to meet the needs of injured service members. (Wounded Warrior Project)
More information on the Wounded Warrior Project can be found online. The Tough Mudder event is a great and fun way to help out this organization because $6 million really does make an impact for their organization. Despite the Tough Mudder Company being somewhat small, they have donated about 3% of their profits to Wounded Warrior.
World’s Toughest Mudder Logo (Source: http://www.broadwayworld.com)
Want More?
Tough Mudder started in the United States. They have been growing rapidly since their bootstrap start, globally in fact. Not only do they have regular Tough Mudder events in Canada, Ireland, Mexico, Europe and Australia (Patterson), but they have a mega Tough Mudder event that lasts for 24 hours. They also have special events for testing new obstacles that will be used in future events.Apparently, for some Tough Mudders, the regular event just wasn’t enough for them. The logo above is advertising for the World’s Toughest Mudder which consists of 24 hours of constant obstacles and running (Patterson). Whoever is the last one left on the course wins the title. This event crowns the winners in three heats: a four person or more heat, a male heat, and a female heat (Patterson). I have not participated in this event, but it sounds intense. This event costs participants around $500, but the prize money is around $10,000. What a grueling 24 hours for that amount of money!
Conclusion
Wounded Warrior Project Logo (Source: http://www.evaluateforchange.com)
Tough Mudders, you have put your body through a great deal. The training, the running, and the lifting is incredible. Those are all things normal bodies can’t handle, but yours did. Through all of the hard work and effort, the following was completed:
- Conquered a fear i.e. (fear of heights, fear of small spaces)
- Contributed to raising money for the Wounded Warrior Project
- Built relationships with friends
- Completed a Tough Mudder
Hopefully the information and training program in this manual provided suitable preparation. The manual was designed to take the stress out of this event. It did so by thoroughly outlining each step in the training program and the steps needed to mentally prepare. The last question in the interview really helped summarize the participants’ experiences.
Question: What did you feel after the event?
White: “Sense of accomplishment, pride and exhaustion. Good feelings.”
McMonigal: “Like crap, but accomplished.”The answers above show that, though the experience differs for all event runners, it is consistent that everyone feels accomplished. These are all major milestones that help everyday people get through rough patches in their lives. I hope that you reflect on your event and training. The last question I am going to ask: Go again?
Beresini, Erin. “The Top 10 Tough Mudder Training Tips.” Outside. 2011. Web. 29 March. 2015
Foster, Tom. “Building a Company the Hard Way.” Inc. 2014. Web. 29 March. 2015.
Heritage, Stuart. “Tough Mudder wasn’t so tough – in fact I enjoyed it.” The Guardian. 2009. Web. 29 March. 2015.
Hodapp, Patty. “Tough Mudder’s 20 Most Badass Obstacles.” Men’s Fitness. Web. 29 March. 2015.
McMonigal, Connor. Personal interview. 3 Apr. 2015.
Patterson, Alex. Tough Mudder. Tough Mudder U.S. Headquarters, 2015. Web. 29 March. 2015.
White, Spencer. Personal interview. 3 Apr. 2015.Wounded Warrior Project. The greatest casualty is being forgotten.2015. Web. 14 March. 2015
bold. 