Tough Mudder Info

It’s Almost Race Day—Tough Mudder Training Week 9

June 27, 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. 


Your Tough Mudder is Within Reach Now…

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If you haven’t yet, take a second to read over this article about my TM Template before you get started.

For answers to your Tough Mudder questions read my Tough Mudder FAQ’s part One & Two.

If you still need to register for your Tough Mudder race, you can use my link to find your race and get signed up.

Check out the Step One, Two, and Three on About my Tough Mudder Template before you start training.  You need that information to use my training plan.

Do the daily workouts in whatever order works for you.  You don’t have to do the Week 1 Workout 1, on your first day.  Just get in all 7 every week. (And you aren’t allowed to do more than one workout a day to skip 2 days).

And please remember my notes, calories burned, and time spent on each workout refer to the Option One video program PLUS that day’s run (where applicable).

I list Option Two as a (completely acceptable) alternative, but I used Option One when I was training with this plan.

Reminder: Option 1 workouts are all Cathe Friedrich (plus the run that day, where applicable), and the Option 2 workouts are from various Beachbody programs.

You can access all of the Cathe Friedrich workouts with a membership to Cathe on Demand and all of the Beachbody programs with a membership to Beachbody on Demand.

Recommended reading:

Beachbody on Demand–5 Reasons to Give it a Try

How to Sign Up for Cathe Live or Cathe on Demand

Stop Going to the Gym! Workout at Home–Beachbody on Demand vs. Cathe on Demand


You can find the training template for weeks 1-8 at the bottom of this post.


a hand reaching out into space over a cliff with black text that says Tough Mudder training week 9

Skinny girls look good in clothes.  Fit girls look good naked.

an image of week nine workout one for tough mudder training template

Option 1 Workout- Cathe Friedrich, Intensity, Premix-Maximum Intensity

Option 2 Workout-P90X3 Agility X AND Insanity Max 30: Max Out Strength

Reminder-In your Cathe On Demand subscription, the main Cathe Friedrich workouts can be found alphabetically under the ‘My Videos’ tab.  The Cathe Friedrich premix workouts (like the one above) can be found under the ‘Workout Blender’ tab.

Reminder-Every single Beachbody workout can be found in a basic Beachbody on Demand membership (There’s a FREE TRIAL period).  Or you can purchase the Insanity Max:30 series.

Can you believe you’ve made it to week 9?  Of course, you made it!

Today I’d like to talk about my least favorite obstacle at the Tough Mudder: Birth Canal.  (Keep in mind that you may not even have this obstacle at your TM location).

The obstacle is a giant plastic liner suspended between two supports and weighted down with water.

You have to crawl under the liner to the other side. When I walked up to this one I was a little relieved.

There’s no climbing, I don’t need another person to hoist me anywhere, and there was no actual vat of mud incorporated into the obstacle.  Good so far. Then I squeezed under the liner and things changed.

The plastic is heavy like-an-elephant-holding-a-car-and-sitting-on-your-back heavy.  Forget about my boobs being pancaked into my spine, I had a hard time sucking in a deep breath.  I also found a sense of claustrophobia hit me.

The plastic liner was about twice my width and several yards long.  It took me a LOT longer than I would have thought to ‘birth’ through it.

Would I do it again?  Absolutely.  I trained really hard and I didn’t plan to skip any obstacles.  Full disclosure: I did skip one obstacle. I’ll tell you about that later.

UPDATE: They modified Birth Canal at my second Tough Mudder.  It wasn’t nearly as low to the ground.  That made a HUGE difference.  I aced it with no problems.  (I don’t know if that’s a permanent change to the obstacle or just a variation on the set-up at that location.  Be prepared for either scenario.)

week 9 workout 2 option for One Strong Southern Girl Tough Mudder Training Template

Option 1 Workout-Cathe Friedrich, Circuit Blast

Option 2 Workout-Insanity The Asylum, Speed & Agility

My legs were like two cement poles today.  Seriously, did I swallow a filing cabinet?  I was so happy when this was finally over.  Some days are just like this.  In lieu of that, this is me sending you some ‘good workout vibes’. 

You’re a strong and beautiful athlete.  Have an awesome workout!

the week 9 workout 3 Tough Mudder training options

Option 1 Workout- Cathe Friedrich, To the Max, Premix-To The Max Extreme

Option 2 Workout-P90X3 The Challenge & Insanity Max:30 Max Out Cardio

I nearly broke my neck twice during this video (Option 1 with Cathe Friedrich).  I caught the toe of my shoe on my step during the warm-up and again 30 minutes into it. 

It happens. 

I wanted to scratch Cathe’s eyes out after I bit it the second time but I got up and finished.  I’ve forgiven her.  She didn’t mean it.

You’ll be in a Tough Mudder in a little more than 3 weeks!  Digest that information.  It’s incredible.

You’re going to do this thing!  I’m excited for you!

an image showing the details for workout 4 week 9 of Tough Mudder training

*Just a reminder that this time includes a slow warm-up as well as a stretch at the end.  I also changed the battery on my HRM (heart rate monitor) today.  That thing blows through batteries.  (The battery does last slightly longer if you remove the sensor from the chest strap after you’re done working out).

A keeping-it-real message: My 8-year-old daughter was up all night throwing up.  I slept very little.  Same point as always:  Life goes on when you’re training.  Make it work with your life.  Warning:  There will ALWAYS be an excuse for you not to workout.  But you knew that.

week 9 workout 5 showing that it's rest day

Aaahhh.  Instead of working out today you can listen to some good music, read a book, get your nails done, or whatever you want to do for you.

Instead of sweating your ass off for two hours today (I know you’ll miss that) you can wear regular clothes and smell clean for a full 24 hours.   You’ve earned this time.

the workout details for week 9 workout 6 tough mudder training

Option 1 Workout-Cathe Friedrich Low Max

Option 2 Workout-P90X3 Eccentric Lower & Insanity Max 30:Max Out Sweat

My husband and I had done a (3-mile) mud run with obstacles before and wondered if the TM would be a similar format.  It was.  You need to know that there’s quite a bit of waiting during the TM.  Waiting=resting=good thing.

Lines build up at some of the obstacles so you get to rest a bit while waiting for your turn.  (We waited less on our second Tough Mudder.  It will just depend on how many people are running that day (and in your heat) and the layout of the course).

I know from running several half-marathons that during a long run you don’t want to stop at mile 8 and go to the bathroom unless you’re okay with your hamstrings or calves locking up on you.* 

*It’s a magical balancing act to get enough hydration the week before to avoid cramps and symptoms of dehydration the day of the event and not set yourself up to need a bathroom break every half hour during the race.

We were worried about our muscles getting too cold while waiting in long lines for obstacles but it didn’t happen at the TM. 

You’re forced to run at a much slower pace than you probably trained for (because of all the mud and not wanting to twist your ankles) and I think the slower pace keeps you from pushing your muscles too hard.

Also, whenever I’ve run a half-marathon there are people getting first-aid all over the course starting as early as mile 5.

I don’t remember seeing anyone ‘down’ on the course when we ran our TM. (A few people walking around with ice packs but very minor injuries compared to what I’ve seen at long runs).

the workout option for week 9 workout 7 in a Tough Mudder Training Plan


I tried out new shoes today.  Now my feet are throbbing.  Dumb idea.

I ran these 3 miles between games of my daughter’s softball tournament. Just saying.  Don’t tell me you don’t have time for this.

the total miles you'll be running in week 9 during Tough Mudder training

Keep it up!  Another week down! You’re so close!

I’ll see you back here for Week 10!

Here are a few helpful links back to what you’ve already accomplished:

Week One Tough Mudder Training Template

Week Two Tough Mudder Training Template

Week Three Tough Mudder Training Template

Week Four Tough Mudder Training Template

Week Five Tough Mudder Training Template

Week Six Tough Mudder Training Template

Week Seven Tough Mudder Training Template

Week Eight Tough Mudder Training Template

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