Weeks 9 & 10

Welcome to week 9 & 10 of Phase 1! We’ll be covering everything you need to know about what you need to do for the next two weeks. Just follow the below outline and after two weeks, move onto the next 2 weeks!


Don’t purchase any more junk food from the store. Simply slowly eat out what you have left, and then just don’t buy any more.

We know this is going to be a bit tough for some of you out there. But we can promise, that it is also worth it, if you’re at all serious about your health and wanting to do these types of races to the best of your own personal ability.

The rule is simple. Slowly eat what junk food is left in your house (aka make it last), but don’t buy any more of it. The whole point is that if you don’t buy it in the first place, you won’t have it sitting around your house later on, leaving you tempted to eat it.

Always remember that you should still be following last week’s nutrition goal. Each week is an addition, not a replacement.


Walk-jog 2.5 miles 3 times a week. Example (Mon, Wed, Fri)

You’re almost to your goal of 3 miles! You’re getting so close, don’t stop now, keep it up! Just remember, that if you need to walk, do so. However, try to jog as much of the mileage as you possibly can. This will build up your endurance.


Week 9: M&G Circuit 200 (20 reps of each exercise)

Week 10: M&G Circuit 200 + 50 (20 reps of each exercise, then 5 reps of each exercise)

The above video will explain the M&G Circuit if you have forgotten any portion of it.

Skill [optional]

Practice going across the monkey bars.

The monkey bars can be very challenging for most people. Especially when in races like Tough Mudder, they go up and down at an angle, are buttered, rotate, and are located above cold water. Hence, we suggest training on the monkey bars whenever you get a chance. But switch it up at times also, by skipping a bar, going backwards, going sideways, etc. This way, you’ll gain greater control of those body mechanics.


Source: beskinnyforthewin.tumblr.com via Mud & Guts on Pinterest

www.MudAndGuts.com does not own this picture. Refer to the link above.

Next Week