About My 12-Week Tough Mudder Training Template

February 3, 2016

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I'm Mickie. Co-founder and CEO of One Strong Southern Girl. Our team is here for you. We want you to remember us because we helped changed your life. 


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PLEASE read this BEFORE you start Week One Training for the Tough Mudder (using my template)

Full Disclosure

I didn’t whip this masterpiece up after one too many energy drinks.  I actually did Every. Single. Workout. in this program exactly as written. (I used the Option 1 Workouts.  The time and calories refer to the run and Option 1, only)

I completed my first Tough Mudder on day 84 (of my training plan)! Yes, it was hard!  Yes, I was prepared for it!

I’ve been working out for A LONG TIME! Please, for the love of Pete, do not complain to me that my training program was too hard for you.  The TM is hard.  This program is hard, too.  But you can do it.

I was (years ago) a certified athletic trainer. I am a certified physician assistant.  The information I post isn’t completely random.  Remember that everyone is different.  Please modify this program to fit you.

I’m a mother/wife/sister/daughter. I’m a (mostly) normal woman just like you.

I’ve run 5 half-marathons and 2 Tough Mudders. The TM is WAY more fun.

I frequently make fun of myself and I’m a smartass.  It’s how I roll.  If you haven’t laughed since 1985 then you may not want to continue this journey with me as your guide (*Kiss goodbye and a high-five for luck*).  My intent isn’t to annoy you but rather make this process a little more fun.

I’m a real live person!  Guess what?  Sometimes I’m a lazy ass.  It’s true.  Training sucked for me on many many days just like it will (some days) for you.  It’s ok.  That doesn’t mean you quit or go eat a tub of ice cream.  I’m going to help you train one workout at a time.

Women using this program will want to use the Option 1 or Option 2 Workouts.  Guys will probably prefer the Option 2 Workouts.

I use Cathe Friedrich workouts in this template (Option 1 workouts). I’m not related to her.  I’ve never babysat her kids.  I’ve never even met her.  She has some great workouts that combine strength training and cardio in a way that I happen to love.  Most of the Option 2 workouts use a Beachbody program.  (Attention-If you think Cathe Friedrich is ‘some workout chick from the ’80’s’ then you’ve never tried her workouts.  Yes, she’s been creating workouts for 20 years but that’s what makes her a badass AND a pro.  Her workouts are as intense (if not harder) than anything you’ll find on Beachbody.)

Cathe Friedrich and the Beachbody programs use equipment in their workouts. I’m not forcing you to purchase anything.  Modify the workout as you need to.  Or go buy the equipment.  I suggest you buy some equipment.

I’ve reviewed many of the videos mentioned in the template on my blog.  I’ll provide a link back to those reviews (at the end of every post) whenever possible to help you prepare for that week’s workouts.

We’re friends!  I’d LOVE to hear from you!  Please email me using the Contact Form or Comment sections below each week and let me know how you’re training is progressing.  I want to hear about the days you struggle and the days you’re a fitness rockstar.  Thank you:-)

Some Sensible Stuff about Exercising and Training for a Tough Mudder

If you experience chest pain, the room begins to spin around, you SEE THE LIGHT, you pass out, vomit, or wet your pants while you’re working out, holy hell, please stop.  Sit down.  Decide whether you need to call 911.

Be smart.  Listen to your body.

This work out program is hard (but not impossible).  There.  I said it (again).

How To Use My Template-Steps 1, 2 & 3

To train for a Tough Mudder you have to build up some muscle, not just your endurance.  My program allows you to train from home by blending a running program with exercise videos (to get you stronger).

Don’t panic.  I’m going to tell you EXACTLY which videos/streaming workouts you’ll need and how many miles you need to run every week.

If you follow my plan you’ll show up at your Tough Mudder confident and ready to have fun.

The best news is that every week (for 12 weeks) I’ll give you 7 workouts (with at least one rest day).  You decide what order you do them in.

We all have unique schedules and lives and I know how intimidating it can be to find a good workout plan (for whatever you’re training for) only to discover you can’t figure out how to fit it around your schedule.  You have no excuses this time.  Make this 12-Week Tough Mudder Training Plan work for you.

The only thing I ask is that you never skip a stretchyou always give 100%, and try to get in all your miles every week.  If you do those things then you’ll be ready for your event.

I give a lot of extra tips and advice for your Tough Mudder every week.  My writing is meant to make you laugh.

Training for this thing should be challenging but fun.  If I make you mad then I apologize.  That wasn’t my intention. I love writing and exercising and I’m a smart-ass.  This blog is where I stay true to myself.

Now, here’s all you’ll need to do to use my 12-Week Tough Mudder Training (from home) Plan:

Step One–>Sign up for BOD or Cathe on Demand

Sign up for one of these to get access to all of the exercise videos (and you can cancel either one of these, with no penalty, after you’re done training) in Option 1 (Cathe Friedrich) or Option 2 (Beachbody) workouts.

Remember you can also mix it up and do some Option 1 and some Option 2. Make it work for you.

Beachbody on Demand (BOD)

Read Beachbody on Demand–5 Reasons to Give it a Try and get all the information about this membership before you sign up.  The membership will give you access to every Beachbody workout I use.

These are the Beachbody programs I use in this Tough Mudder training template:





Insanity Asylum

Insanity Max:30


*Every one of these programs is available via Beachbody on Demand, or to purchase using the link.

Cathe On Demand+ Live

A membership to Cathe on Demand will give you access to all of her exercise DVD’s plus all of her streaming live workouts.  There are a TON of programs here.  The subscription is currently $19.97/month (remember you can cancel after the Tough Mudder).  I own almost all of her DVD’s but I still pay for a monthly membership to her On Demand service because there are still videos in there I don’t have (plus I love her Live workouts).  I get tired of the same workouts so it keeps me from getting bored.

This article should answer any questions you may have, How to Sign Up for Cathe Live or Cathe On Demand + Live

These are the Cathe Friedrich Videos I use in this Tough Mudder training template:

Party Rockin’ Step #1

Flex Train

The Terminator (Imax Extreme)


Body Max 2

High Step Training


Body Max

Plyo HiiT One & Two

Cardio Fusion


To the Max

High Step Challenge


4-Day Split Cardio + Weights

Super Cuts

Greatest Hits Vol. 1 Step

Boot Camp + Muscle Endurance


Circuit Blast

Low Max

Muscle Max

Drill Max


Low Impact HiiT One & Two

Step Two–>Buy some equipment

Purchase some equipment.  I know you hate me right now.  Listen, this is an investment in you.  If your neighbor or friend at work has some of this stuff then borrow it for the 12 weeks you’re training to decide if you really need it (forever) or not.

If you’re going to do (mostly) the Cathe Friedrich workouts (Option 1) I recommend having the following equipment (at a minimum):

A mat

An exercise step like this one (with at least 2 sets of risers).  You learn more about my opinion on buying an exercise step.

An exercise band  

A set of dumbbells (5-15 lbs minimum) like these are a good place to start.  (I’ve never used a 6, 7, 9, or 11 lb. dumbbell but I know they sell them.  I recommend you stick with the regular sizes of 5, 8, 10, 12, 15, and 20 when you start thinking about buying some.  These are the sizes you’ll hear the instructors use in the videos.)

I recommend you read, A Woman’s Guide to Buying Dumbbells before you buy anything.

If you’re really strong then add a set of 20’s and if you’re not then add a pair of 3’s.

Optional equipment: resistance tubing (the kind with handles), a closed loop band, exercise sliding discs, high step

If you plan to do (mostly) Beachbody workouts (Option 2 track) then I recommend this equipment (at a minimum):

A mat

Set of dumbbells (5-15 lbs.). Refer to my tip above about which ones I recommend.

Pull-up bar (Tip-measure your doorframe before you buy this)

Pull-up assist band

Set of push-up stands (these are my favorite kind)

Medicine Ball (probably one med ball will be enough, I have an 8 lb. but a 6 lb. will work)

Stability ball

Optional: high step

Step Three-Print out the circuits

Print out the Tough Mudder Circuits and your weekly workouts (Here’s Week One to get you started)

Put all your stuff near the workout space in your house so you can pull it out when you need it.

That’s It!  You’re all ready!

Do NOT be intimidated by the Tough Mudder.  With some training and determination anyone can do this.

Helpful Link: (general information, to register, etc.)


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