1. health and fitness
2. exercise

GET
N
W
DO
AND
DIRTY
How to crawl
through mud, climb
over walls and jump
over creeks…faster
than your mates.
GUEST-EDITED BY EX-MILITARY MAN
AND OBSTACLE COURSE CONDITIONING
PIONEER CHIEF BRABON
Can
You
e
r
u
d
n
E
It
PART ONE
ROUND 1
Alternating Waves x 20sec
•
•
•
•
•
•
•
Grip the ends of the rope using the overhand grip (thumbs
pointing down the rope)
With your feet hip width apart unlock your knees and lower
yourself into a ¼ squat.
Now drive your left hand up to chest level while dropping
your right hand down to thigh level.
Quickly switch hands, driving your right hand up to chest
level and dropping your left hand down to your thigh.
Repeat this pattern as quickly as possible with no pause at the
top or the bottom.
If you are maintaining a smooth, even rhythm you will see
waves running all the way down to the rope’s anchor point.
10sec Recovery
Pirate Ship Swings x 40sec
•
•
•
•
•
•
•
With your feet a little wider than your shoulders grip the
Sandball by both handles.
Swing the ball out to your right until it reaches hip level.
With as much force as possible, swing the ball across your
body at knee level and drive it tight up over your head in a
large circle.
At the bottom of the circle let the ball swing across your body
and out to your left.
Once it reaches hip level on your left swing it back across your
knees again and take it back up over the top in the opposite
direction.
Repeat the process maintaining as much momentum as
possible.
10sec Recovery & Repeat
ROUND 2
Side Winders x 20sec
•
•
•
•
•
•
•
•
Singe Arm Swing Snatch x 20sec each
arm
•
•
•
•
•
•
•
•
Start with the Sandball on the ground around 10-20cms
ahead of your toes.
Hike the ball back between your thighs as far as you can,
being sure to keep it above knee level.
Now, driving forward from the hips as hard as possible, swing
the ball up in front of you, keeping your arm straight.
As the ball reaches eye level, punch through under the ball
and catch it on the back of your wrist.
From here swing the ball back down in a large arch.
Once it reaches chin level start driving it back between your
thighs again, remembering to keep it above your knees.
Repeat
10sec Recovery & Repeat
ROUND 3
Cork Screws x 20sec
•
•
•
•
•
•
•
•
2 JUNE / J U LY 20 1 3 | u lt rafi tne ssm ag. c o m . au
Grip the ends of the rope using the overhand grip (thumbs
pointing down the rope)
With your feet hip width apart unlock your knees.
Starting with the handles directly in front of your hips.
Now swing both your arms straight out from the sides of your
body.
Next drive your hands back towards each other like your
using a big set of gardening shears.
Just before your hands touch in the centre drive them back
out again.
If you are maintaining your rhythm you will see waves
running sideways all the way down the rope to the anchor
point.
10sec Recovery
Grip the ends of the rope using the overhand grip (thumbs
pointing down the rope)
With your feet hip width apart unlock your knees.
Starting with the handles directly in front of your hips.
Now drive the handle straight up until they reach chin level.
From here roll both hands out in a circular movement.
Once your hands reach the bottom of the circle at thigh level
drive them back up through the middle again.
If you are maintaining your rhythm you will see spirals
running all the way down the rope to the anchor point.
10sec Recovery
Catch & Release Alternating Swings x
40sec
•
•
•
•
•
•
•
•
Start with the ball on the ground approximately 10 – 20cm
ahead of your toes, then hike it back between your thighs as
hard as possible, keeping it above your knees.
Drive from your hips and swing the ball up in front of you,
keeping your arm fairly straight until it reaches eye level.
At this point you release the ball by sliding the hand off the
handle (this will stop the ball from flying away from you.
While the ball is hanging weightless in front of you quickly
tap both your hands against your chest.
Just as quickly reach out for the handle with your left hand
and grab hold.
Now drive the ball back between your thighs, setting up for
the next swing.
Repeat the process now with your left hand.
10sec Recovery & Repeat
PART TWO
Bent-over Lat Pull
•
•
•
•
•
•
•
Start by facing the pole. You should be around one to two
meters from it.
You should have a pile of rope next to your left foot and you
should be holding the opposite end of the rope by the handle.
Lower yourself into a half squat and look out at the pole.
Reach out and start to pull the rope towards you hand over
hand.
Once you can see that the majority of the rope is now on the
ground between your feet keep an eye open for the other end.
Before the other end pulls away from you towards the pole,
step to your left and switch ends and keep going, pulling the
rope in the opposite direction.
Continue this pattern as many times as possible in 5mins.
ROUND 4
Bent-over Trap Pull
Single Rope Sprints x 20sec
•
•
•
•
•
•
•
•
•
Drop one end of the rope on the ground and stand on it.
Grip the other end of the rope with both hands.
With your feet hip width apart unlock your knees and lower
yourself into a ¼ squat.
Now shake the rope up and down as fast as possible,
maintaining fast, shallow waves.
Repeat this pattern as quickly as possible with no pause at the
top or the bottom.
If you are maintaining your rhythm you will see small waves
running all the way down to the rope’s anchor point in rapid
succession.
10sec Recovery
•
•
•
•
•
Start by facing away from the pole. You should be around one
to two meters from it.
You should have a pile of rope next to your right foot and you
should be holding the opposite end of the rope by the handle.
Lower yourself into a half squat and look out at the ground
around two meters ahead of you.
Reach back between your thighs and grasp the rope with your
right hand.
Now pull the rope forward, starting to build a pile of rope
directly in front of you.
Once you can see that the majority of the rope is now on the
ground between your feet keep an eye open for the other end.
Before the other end pulls away from you towards the pole,
step to your right, switch ends and keep going, pulling the
rope in the opposite direction.
Continue this pattern as many times as possible in 5mins.
Power Swings x 40sec
•
•
Seated Shoulder Pull
•
•
•
•
•
•
Start with the Sandball on the ground around 10-20cms
ahead of your toes.
Reach out for the handle with both hands.
Hike the ball back between your thighs as far as you can,
being sure to keep it above knee level.
Now, driving forward from the hips as hard as possible, swing
the ball up in front of you, keeping your arm straight.
As the ball reaches eye level, grip the handle and drive the ball
back between your thighs as hard as possible, making sure it
stays above knee level.
Repeat
10sec Recovery & Repeat
•
•
•
•
•
•
•
•
•
Start by sitting on the ground facing the pole. You should be
around one to two meters from it.
You should have a pile of rope on your left and you should be
holding the opposite end of the rope by the handle.
Unlock your knees and sit up as straight as possible.
Reach out in front of your with your right hand and grasp the
rope.
Now drag the rope towards your right shoulder.
Keep working hand over hand to pass it over the top of your
shoulder and into a pile behind you.
Keep an eye open for the other end.
Before the other end pulls away from you Switch to the
opposite end of the rope and start passing the rope back over
your left shoulder.
Continue this pattern as many times as possible in 5mins.
ul tr a f i tn e s s m a g . co m . a u | J UN E/J UL Y 2 013 3
Get
Ready
T
R
I
H
o
t
HIRT Session 1 (Weeks 1 & 2)
HIRT Session 2 (Weeks 3 & 4)
1 x 1600m
400m walk recovery
1 x 1200m
400m walk recovery
1 x 800m
200m walk recovery
2 x 400m
200m walk recovery
2 x 200m
200m walk recovery
1 x 1600m
200m walk recovery
1 x 1200m
200m walk recovery
2 x 800m
200m walk recovery
2 x 400m
200m walk recovery
2 x 200m
200m walk recovery
TOTAL DISTANCE – 4.8km
TOTAL DISTANCE – 5.6km
High Intensity Run
Training™ (HIRT)
HIRT Session 3 (Weeks 5 & 6)
HIRT Session 4 (Weeks 7 & 8)
The HIRT program has been
designed to achieve maximum
physiological adaption
(improvement in performance)
with minimum wear and tear on
joints and connective tissue. It is
also extremely time efficient and
is geared to match the specific
intensity of Obs Course Racing.
1 x 1600m
200m walk recovery
2 x 1200m
200m walk recovery
2 x 800m
200m walk recovery
2 x 400m
200m walk recovery
2 x 200m
200m walk recovery
1 x 1600m
200m walk recovery
2 x 1200m
200m walk recovery
2 x 800m
200m walk recovery
3 x 400m
200m walk recovery
3 x 200m
200m walk recovery
Though obstacle course can
vary in length from 5kms all
the way up to a full marathon,
it is rare that you will run more
than a mile between individual
obstacles. Your goal should be
to run these sections as hard and
fast as possible.
TOTAL DISTANCE – 6.8km
TOTAL DISTANCE – 7.4km
HIRT Session 5 (Weeks 9 & 10)
HIRT Session 6 (Week 11)
1 x 1600m
200m walk recovery
2 x 1200m
200m walk recovery
3 x 800m
200m walk recovery
3 x 400m
200m walk recovery
3 x 200m
200m walk recovery
2 x 1600m
400m walk recovery
2 x 1200m
200m walk recovery
3 x 800m
200m walk recovery
3 x 400m
200m walk recovery
3 x 200m
200m walk recovery
TOTAL DISTANCE – 8.2km
TOTAL DISTANCE – 9.8km
All HIRT sessions will require
either a 200m or 400m oval
(preferable 400m). Grass is the
best training surface followed by
a rubber athletics track.
The key to the HIRT
methodology is that you should
approach each individual run as
if it is the only one you are doing
for the day. Really give each one
your all as you will have plenty
of time in between to recover for
the next burst.
HIRT Session 7 (Week 12)
2 x 1600m
200m walk recovery
2 x 1200m
200m walk recovery
2 x 800m
200m walk recovery
2 x 400m
200m walk recovery
TOTAL DISTANCE – 8km
4 JUNE / J U LY 20 1 3 | u lt rafi t ne ssm ag. c o m . au
Get
Ready
to
race
THE EXERCISES:
Bent-over Rows with Sandbag
•
•
•
•
•
•
•
•
Pick up the Sandbag by the vertical handles
Stand up straight with your feet hip width apart.
Now, unlock your knees and hinge at the hips pushing your
chest forward and your butt back until your chest is almost
horizontal to the ground.
The bag should be handing down with your elbows straight.
Bending your elbows and pulling them back past your ribs,
pull the bag towards your bottom rib and crush it against
your body
Slowly lower the bag back down until your elbows are
straight.
Lock your body in this position and continue rowing with
your arms.
Repeat
Squat to Tuck Jump
•
•
•
•
Sandbag Clean & Press
•
•
•
•
•
•
•
Pick up the Sandbag by the two vertical handles.
Hinging at the hips and knees, push your chest forward and
your butt back slowly lowering the bag down below your
knees.
Drive down hard through your heals while dragging the bag
up your body like you’re doing an upright row.
Once the bag reaches your collar bone, go weak at the knees
and drop about three inches while rolling the bag towards you
until it lands on your knuckles.
Next, power up under the bag straightening your arms and
legs at the same time until the bag is directly above your head
and you are standing up straight.
Now, lower the bag to your chest before dropping it back
down to hip level.
Repeat
•
Technical Burpee on Bag
•
•
•
•
•
Dirty Dog Push-ups
•
•
•
•
•
•
•
•
•
Take up the standard Push-up position with your hands on
the Sandbag. The bag should be directly under your chest.
Maintaining a straight line from shoulders, through your hips
and all the way down to your ankles, start to drop down into
a push-up.
As you lower yourself though, bring your left knee up beside
you until you can touch it to your elbow. By the time you
reach the bottom of the push-up it should be touching.
Now drive back up to the start position, straightening your
left leg and bringing your feet back together.
On the next repetition you will touch your right knee to your
right elbow.
Repeat
Stand with your feet hip width a part and your arms by your
side.
Hingeing at the knees and hips drop down into a half squat
(thighs parralell to the ground). As you do so reach your arms
out in front of you to help keep your back straight.
From here leap up, and while doing so drive your knees to
your chest.
As you land, ensure that your knees are bent so you can
obsorb the impact and drop straight down into the next
repetition.
Repeat
•
Drop the Sandbag on the ground a centimeter or so in front
of your toes.
Stand up straight behind the bag with your arms by your side.
Bend your knees and drop your hips straight down until your
hands are on the bag and your elbows are on the outsides of
your knees.
With your bodyweight directly over your hands kick your
legs out behind you until you are in a dead straight push-up
position.
From here drop down into a deep push-up. Your chest should
touch the bag at the bottom of the movement.
Now drive back up to the top of the push-up position.
Next kick your legs back in, driving your knees up against
your chest and landing on your toes.
From here roll back onto your heels and power up into a
jump with your hands stretched up above eye level.
Repeat
ul tr a f i tn e s s m a g . co m . a u | J UN E/J UL Y 2 013 5
how
fit
are
you?
Dirty Dog Push-ups
•
•
•
•
Take up the standard Push-up position with your hands on
the Sandbag. The bag should be directly under your chest.
Maintaining a straight line from shoulders, through your hips
and all the way down to your ankles, start to drop down into
a push-up.
As you lower yourself though, bring your left knee up beside
you until you can touch it to your elbow. By the time you
reach the bottom of the push-up it should be touching.
Now drive back up to the start position, straightening your
left leg and bringing your feet back together.
On the next repetition you will touch your right knee to your
right elbow.
Repeat
THE EXERCISES
•
Sandbag Clean & Press
Pike Squats
•
•
•
•
•
•
•
•
Pick up the Sandbag by the two vertical handles.
Hinging at the hips and knees, push your chest forward and
your butt back slowly lowering the bag down below your
knees.
Drive down hard through your heals while dragging the bag
up your body like you’re doing an upright row.
Once the bag reaches your collar bone, go weak at the knees
and drop about three inches while rolling the bag towards you
until it lands on your knuckles.
Next, power up under the bag straightening your arms and
legs at the same time until the bag is directly above your head
and you are standing up straight.
Now, lower the bag to your chest before dropping it back
down to hip level.
Repeat
•
•
•
•
•
•
power
through
it
Grunts
•
•
•
•
•
•
•
Drop the Sandbag on the ground a centimeter or so in front
of your toes.
Stand up straight behind the bag with your arms by your side.
Bend your knees and drop your hips straight down until your
hands are on the bag and your elbows are on the outsides of
your knees.
With your bodyweight directly over your hands kick your
legs out behind you until you are in a dead straight push-up
position. Do Not do a push-up. Keep your elbows straight.
Next kick your legs back in, driving your knees up against
your chest and landing on your toes.
From here roll back onto your heels and power up into a
jump with your hands stretched up above eye level.
Repeat
STRENGTH /
POWER WORKOUT
COMPLEX 1
•
•
•
•
•
6 JUNE / J U LY 20 1 3 | u lt rafi tne ssm ag. c o m . au
Start by standing up with your feet a little narrower than hip
width apart.
Now crouch down until your butt is resting on your calves,
and your weight is on your toes.
Grab your toes with your hands and hold on.
Now, drive up through your hips until your knees are as
straight as you can get them without letting go of your toes.
Next, drop your hips back down to the crouch position again.
Repeat
Single Leg Good Mornings x 15sec
Pick up the Sandbag and grip it to your chest with both arms.
Balance on your left leg with your right foot just off the
ground.
Keeping your right leg as straight as possible slowly lift your
right foot up behind you as high as possible. At the same time
your upper body will start to lower, hinging at the hip.
The lower you go the further forward you will want to push
your elbows in order to keep your back straight.
•
Once you can’t go any lower without curving your spine
slowly squeeze through your glutes and return to the standing
position.
•
•
Throw the bag all the way up past your head until your arms
are straight and the bag is resting on top of your knuckles.
Now, lower the bag to your chest before dropping it back
down to hip level.
Repeat
Airborne Lunge x 15sec
•
•
Around the World x 15sec
•
•
•
•
Still holding the Sandbag against your chest with both arms,
balance on your left leg.
Reach back and across behind you with your right leg, aiming
to get you knee as close to the ground as possible without
letting it or your toe touch.
As your knee gets lower push your elbows away from you to
help keep your back straight.
Push down hard through your left leg and drive back up to a
standing position.
Repeat
•
•
•
•
Holding the Sandbag by the vertical handles.
With your feet a little wider than shoulder width, swing the
bag as far out to your right as possible.
Now swing the bag back across your body at knee level and
then swing it right up over the top and back down the other
side.
As it comes back down on your right maintain the
momentum and swing straight back across your knees and
back up over the top.
Repeat
Pistol Squat x 15sec
•
•
Clean & Press x 15sec
•
•
•
Gripping the Sandbag to your chest, balance on your left leg
with your right foot just off the ground in front of you.
Lower yourself down into a deep squat, ensuring to keep your
right foot off the ground all the way to the bottom.
Keeping your balance, drive down hard through your left heal
powering all the way up to the start position, still keeping
your right heel from touching the ground.
Repeat
•
•
•
•
Single Leg Grunt x 15sec
•
•
•
•
•
•
•
Drop the Sandbag on the ground a centermeter or so in front
of your toes.
Balance on your left leg with your right knee bent so your
foot is off the ground behind you.
Bend your left leg and drop your hips straight down until
your hands are on the bag (don’t just bend at the waist and
reach for it).
With your bodyweight directly over your hands kick your left
leg out behind you until you are in the one-legged push-up
position. Your right foot is still off the ground.
Next kick your left leg back in, driving your knee up against
your chest.
From here roll back onto your left heel and power into a
single leg hop with your hands stretched up above eye level.
Rest 30sec then switch legs & repeat
COMPLEX 2
Snatch & Slam x 15sec (Can be
replaced with Pull-ups if there is a bar
available)
•
•
•
Pick up the Sandbag by the two vertical handles.
Hinging at the hips and knees, push your chest forward and
your butt back slowly lowering the bag down below your
knees.
Drive down hard through your heals while dragging the bag
up your body like you’re doing a powerful upright row.
•
•
•
Pick up the Sandbag by the two vertical handles.
Hinging at the hips and knees, push your chest forward and
your butt back slowly lowering the bag down below your
knees.
Drive down hard through your heals while dragging the bag
up your body like you’re doing an upright row.
Once the bag reaches your collar bone, go weak at the knees
and drop about three inches while rolling the bag towards you
until it lands on your knuckles.
Next, power up under the bag straightening your arms and
legs at the same time until the bag is directly above your head
and you are standing up straight.
Now, lower the bag to your chest before dropping it back
down to hip level.
Repeat
Thrusters x 15sec
•
•
•
•
•
•
Start with the Sandbag resting against your chest just below
your collarbone. The bag should be resting on your knuckles
and your elbows should be pointing forward.
Hinging at the hips and knees drop down into the squat
position, pushing your elbows forward until they are over
your knees.
From here power up behind the bag straightening your arms
and legs until you are holding the bag directly above your
head.
Now, lower the bag to your chest before dropping into the
next squat.
Repeat
Rest 60sec & repeat
ul tr a f i tn e s s m a g . co m . a u | J UN E/J UL Y 2 013 7
s
s
e
n
i
s
u
B
e
h
t
n
i
t
s
e
B
e
h
T
THE MAN
TO BEAT:
MATT MURPHY
The Alpha
Female Deanna Blegg
Nickname: ‘D’
Nickname: Murph
Age: 28 years old
Age: 43
Lives: Kangaroo Ground, Victoria
Lives: Central Coast, NSW
Day Job: Personal Trainer and Operations Manager for Beach Bash
Previous Sporting Experience: Professional triathlete from age 17
to 21. Formerly ranked top 50 in the world.
Obstacle Course Racing Results:
6 x 1st Place finishes in the Tough Bloke Challenge (Vic & NSW)
2 x 1st Place Finishes in Spartan Sprint (Vic & NSW)
1st Place Valley Stampede
1st Place RAW Challenge
1st Place Warrior Dash
Day Job: Peer Support Officer for Straight Arrow, a not for profit
organisation offering advocacy to HIV positive people who
identify as heterosexual.
Previous Sporting Experience: Australian Junior Triathlete
Champion going on to compete in the Commonwealth Games
and three World Championships. Then moved into Adventure
Racing where she became Australian Champ.
Obstacle Course Racing Results:
1st Female Tough Bloke Challenge 2012
1st Place Finishes in Spartan Sprint (Vic & NSW)
3rd Place Female in World’s Toughest Mudder (USA)
Favorite Obstacles: Walls
Favorite Obstacles: Monkey Bars
Least Favorite Obstacle: Spear Throw
Least Favorite Obstacle: Spear Throw
Greatest Strength: Running and staying relaxed no matter what
happens
Sponsors: Obstacle Course Racing Magazine
8 JU NE / J U LY 20 1 3 | u lt rafi tne ssm ag. c o m . au
Greatest Strength: Running on natural ground
Sponsors: Chalmers Private Wealth, SKINS Compression, Inov8
Shoes.