Monday, June 18, 2012

Mud Madness FREE For All!

The SPARK Physio Mud Madness Prep Course is gearing up again! Session #2 begins tonight at 7PM at our Mill Rd location in Alexandria. We had such an awesome time during the first go-round and we’re looking forward to pushing even harder over the next 10 weeks.

As a bonus for all of our friends, we’re are designating the first 2 weeks of this MM Prep Session as the “MM Free For All”. Anyone and everyone is invited to try out this training course free of charge. Have a friend who you think can hang? Tired of explaning what ‘SEAL crawls’ or ‘shrimping’ is to your coworkers? Invite them along. Who knows: they might be able to last for a workout or two!

If you or a friend is interested, feel free to reach out.

Here's to the best Mud MadnessTraining Team out there! 

Tuesday, June 12, 2012

Mud Madness Prep Course: Weeks 9 and 10 training schedule

This is it! The final weeks of our Mud Madness training program. We're very proud of everyone who particpated in Session #1 and looking very forward to the beginning of Session #2 and our eventual race in September.

Whether or not you can join us to train in the coming weeks and months, be sure to stay tuned here for more training ideas and pics and descriptions of the drills we are performing.

Train hard. Have fun. Be safe.

Mud Madness!!
Base Camp:
2609 S Walter Reed Dr, Arlington, VA 22206
Superman Hill to Fort Barnard Park
2101 S Pollard Street, Arlington, Virginia 22204
Venue specific move
TimeHigh stepping 
:00Dyno Warm-Up
:10Drill Circuit 1Stop and starts
High knee run
:15Drill Circuit 2High knee hurdles
Superman-hill sprints
Superman-hill kbell trot
:25Drill Circuit 3Vert jumps
High knee jumping 
Turds nest
:35Drill Circuit 1Sprints 
Bear crawls
:40Drill Circuit 2Up/downs
Crab walk
:50Drill Circuit 3Kbells on parade
Week #10
HQ: Mill Rd
2331 Mill Rd, Alexandria, VA 22314
Carlyle Quad
330 John Carlyle Street, Alexandria, VA 22314
Venue specific move
TimeLog jammin'
:00Dyno Warm-Up
:10Drill Circuit 1Sprints
Ramp sprints
:15Drill Circuit 2Stop and starts
Rope/ramp relay
Stair erg
:25Drill Circuit 3Bounds
Broads and verts
Kiss of mud
:35Drill Circuit 1SEAL crawls
Bear crawls
:40Drill Circuit 2SEAL crawls
:50Drill Circuit 3Bear crawls
Ramp sprints