Tough Mudder Training

taeliesyn

So last weekend I did my first mud race. It was the Western Mudd Rush which I believe is specific to Western Australia. It's a 9km long mud/obstacle race.

I have very few issues with any of the obstacles (Except the rings, need to increase grip strength/stamina) but I realised my stamina/cardio is severly lacking.

I was convinced to sign up for the Tough Mudder at the end of October, this gives me 9 weeks to train for it.
Current capabilities are
5km in approximately 38 minutes, I'm mostly walking with a few running/jogging sections
I can do about 15-20 pushups in a row (I do them on my knuckles due to wrist issues)
I can do about 5 pull ups in a row, approximately 10 chinups.

My training is going to focus on cardio, (c25K maybe) with some 'full body' workouts which will be squats(Improvised weights), pullups/chinups and pushups. I'll probably incorporate burpees and other combination exercises in a few weeks.

Any advice or programs that anyone can recommend is greatly appreciated.

Cherimoose

Sounds like a good plan.
Try to simulate the obstacles you have difficulty with. Maybe there's a children's park nearby with "monkey bars" that you can do hand walks across, and also crawl under it (if crawling is in your course).

taeliesyn

Thanks fro the feedback
Definitely going to try and emulate the obstacles I can, or at least what's required for them

jacksonpt

The obsticles are easy, focus on the cardio. I'd do 1 long run per week and 2-3 HIIT sessions. Add in 1 or 2 lifting sessions (mostly upper body) and get after it.

taeliesyn

Thanks jacksonpt! I'll have a think about what I can do for the HIIT sessions