MAYBE Mudder Boot Camp

Tough Mudder Boot Camp is a high-intensity circuit series designed to torch every part of your body. Each
exercise is a timed station designed to challenge your heart, lungs, and muscles, as well as prepare you for
specific Tough Mudder obstacles. Boot Camp will set you on the path to becoming a sculpted, rugged, gritty
Mudder.

At the Maybe Mudder level, you should strive to complete this Boot Camp three times per week and work out
on two additional days with further cardio training (or repeat this Boot Camp if it’s your jam).

Overview: Here is the general structure of the Tough Mudder Boot Camp workout:

Time: 50 Minutes

Recommended Equipment:

 Towel  Dumbbell/Weight/Kettlebell
 Pull-up Bar  Box/Bench
 Bosu/Medicine Ball

If you do not have the equipment or resources to complete one of the obstacles above, look on
toughmudder.com/tough-mudder-boot-camp-training for alternative exercises.

Advancing Levels: As soon as this Boot Camp feels relatively comfortable, you should advance to the Tough
Mudder level. Take rest as needed for your fitness level. We recommend one minute rest per circuit, though
you may need to build up to this level. Please consult your doctor or physician for any additional concerns.

Time Obstacle
(min.)
5 Warm-Up
2 Running Man
1 Berlin Walls
2 You Don’t Know Jacks
1 Cliff Hanger
Circuit 1
2 Do Work: Jump Rope
1 Everest
1 REST
2 Log Bog Belly Bombers
1 Hangin’ Tough
Circuit 2
2 Greased Lightning
Skates
1 Turd’s Nest
MAYBE Mudder Boot Camp
Description
One minute for each exercise: (1) running; (2) grapevine, alternate sides; (3)
side shuffle, alternate sides; (4) high knees; (5) butt kicks.
Run: Treadmill, sidewalk, whatever.
Push-Up: On the ground, place your hands directly under your shoulders and
make sure your hips are in line with your back—no hiking or sagging. Slowly
lower yourself to the ground. Your chest should touch the ground. If you can’t
get your chest to the ground, drop to your knees.
Jumping Jacks: Just like you did in elementary school. This time only bring
your arms down to your shoulders (not your hips) and all the way back up.
We want to see your hands graze each other when they go up.
Tough Squat: Holding a weight (dumbbell, kettlebell, stone), stand with feet
hip-distance apart with your toes, knees and hips in a straight line. Pull your
belly button toward your spine and contract your abdominal muscles. Slowly
lower your body, as though you are sitting in a chair. Lower until your butt is
in line with your knees (knees at 90-degree angles). Make sure your knees are
BEHIND your toes, your back is straight, and the weight is in your heels.
Jump Rope: Increase Mudderling jump rope speed or work on the running
jump rope (alternating legs).
Slippery Mountain Climbers: Find a wooden floor or flat surface and place
your feet on two washcloths or a folded hand towel. Assume a high-plank
position on the ground. Keeping your upper body still, draw one knee in at a
time toward your hands, moving as quickly as possible. If you are on carpet
you can complete the exercise with sheets of printer paper under your feet.
Belly Bomber/ Burpee: Begin in a squat position with hands on the floor in
front of you. Kick your feet back to a push-up position. Immediately return
your feet to the squat position. Leap up as high as you can from the squat
position. Repeat, moving as fast as possible and maintain a fast pace.
Turkish Getup: Start lying on your back, holding a kettle bell, dumbell, rock
above one shoulder. Then simply stand up, using your free arm to help you
up, while keeping the weight above you at all times. Keep the arm fully
extended—don’t bend that elbow—as you lie back down and repeat. Switch
sides halfway.
Skates: Stand with your feet shoulder-width apart and balance your weight on
your right foot. Then pick up your left foot and loop it back behind you and
toward the right leg, tracing a D-shape with your toes. Your left foot should
be behind your right leg. Bring your left arm to your right foot. Now push with
your right leg and transfer your weight to your left leg and bring your right leg
behind your left. Bring your right arm to your left foot. Continue skating,
gaining speed and distance between each skate.
Crawl Outs: Stand with your legs straight and your hands flat on the floor.
Keeping your legs completely straight, walk your hands forward as far as
possible. Keep your stomach tight, with your navel pulled in toward your
pelvis. Then take small steps to walk your feet forward to your hands, ending
in the starting position. Repeat. Faster.
 MAYBE Mudder Boot Camp
2 Glacier Ski Jumps Ski Jumps: Stand with your feet together on the side of a crack in the sidewalk
or floor or next to a folded towel. Bend the knees and jump to the right as far
as you can—think of jumping laterally rather than vertically. Land with soft
knees and immediately jump laterally to the left.
1 Bale Bonds Side Planks: Start in a low plank position, lying face-down and propping
yourself up on your forearms. Slowly drop your right hip down to the ground
with your core engaged. Switch to the left side and repeat until you feel the
burn.
1 REST
2 Spider Web Climbers Standing Climbers: From a standing position, raise your left hand, reaching as
high as you can, while driving your right knee up and out in a similar
movement to the floor Mountain Climber. Switch by pulling down with your
left hand and reaching high with your right hand. At the same time, let your
right foot fall to the floor, then drive with your left knee up and out.
1 Dirty Ballerina Leap Frogs: Begin by lowering yourself into a low squatting position. Place
your feet slightly wider than hip-width apart, bend your knees, and lower
your bum toward the ground. Continue lowering until your knees are as close
to a 90-degree angle as possible. Stay in this position as you jump forward.
Keep jumping.
2 High Steppin High Knees: Stand in place with your feet hip-width apart. Drive your right
Circuit 3

knee toward your chest and quickly place it back on the ground. Follow
immediately by driving your left knee toward your chest. Hold arms out at
shoulder length. Repeat quickly.
1 Rope A Dope Towel Pull-Up: Perform the same pull-up you did to prepare for Funky
Monkey, only this time, drape towels over the pull-up bar and grip the ends.
You might have to start with just hanging and holding the towels.
2 Fire Walker Quick Feet Quick Feet: Stand with your legs hip-width apart and start running in place on
your toes. Increase your speed so that you feel like you are digging into the
ground. Every 20 seconds drop completely to the ground as fast as you can
and jump back up to resume Quick Feet.
1 Twinkle Toes Bosu Lunges: Place one foot directly behind you on a Bosu ball, small
medicine ball or uneven surface. Slowly lower into a forward lunge and return
to starting position. Switch legs halfway.
1 REST
2 Tired Yet? Tire Jumps: Start by standing on one leg then shifting your weight to the
opposite side and remain standing on the opposite leg. Pull your non-standing
leg up toward your waist for balance.
1 Kiss of Mud Low Plank. Lie face-down and prop yourself up on your forearms. Your hands
should not touch, rather your forearms go straight out like a sphinx. Hold.
Circuit 4

Keep holding.
2 Running Man Run: Treadmill, sidewalk, whatever.
1 Boa Constrictor Tricep Dips: Place your hands behind you on a bench or elevated surface,
palms shoulder-distance apart, fingers pointing toward your butt. Straighten
your arms to raise your torso away from the ground. Bend your elbows and
lower your butt as close to the ground as possible. Repeat.
2 Log Bog Belly Bombers Belly bomber/ Burpee: Same as above.
1 Braveheart Charge Lunges. Hold a weight in your hands and stand in a split stance with one leg
forward, one leg back, weight in your hands. Slowly bend the knees, lowering
 MAYBE Mudder Boot Camp
into a lunge while keeping the front knee and back knee at 90-degree angles.
Either return to starting position or continue stepping forward for walking
lunges.
1 REST
5 Cool Down 30-second slow roll-down to touch toes, 30-second roll-up back to standing.
Stretch your quads, back, shoulders, arms (whatever needs it). Sit on the
ground with your legs up on a wall (your butt is flush against the wall) for 2
minutes.
Participation in a training program is at your own risk, as this or any other exercise program may result in injury. To reduce the risk of injury, before beginning this or any training program please consult
your doctor. Tough Mudder is not responsible for any injuries that may result from the exercises or training program described on Tough Mudder’s website.