On October 24, 2015 at MuckFest® MS Los Angeles, we got to witness a romantic phenomenon that most rarely get to see up close and personal. At the finish line, covered in mud and muck, one charming young man got down on one knee and asked his girlfriend to be his one and only. Now, Martin tells us what goes into creating such a muck-tastic surprise and exactly what it meant to Sarah to become a bride-to-be at MuckFest MS.
Prior to MuckFest MS 2015, Martin and Sarah met each other online and quickly bonded over shared interests. This included their travel endeavors, their nerdy sides that adored things such as the Star Wars franchise, and comic books.
Martin learned that Sarah was an advocate for multiple sclerosis and had participated in events with the National MS Society all over the country for the past 8 years in honor of her grandmother who was diagnosed with MS; which has no known cure.
When Sarah reflects back on her Nana, she remembers her as an incredibly strong and independent woman until the day they lost her. It is in her memory that Sarah laced up her shoes time and time again to participate in events. This past year, Sarah decided that it was time to get down and dirty in the fight against MS and signed up for MuckFest MS.
Sarah became a team captain for MuckFest MS and raised $2,010 herself for the National MS Society through the event. Alongside of her was Martin and the rest of team, AnderMuck, which is composed mostly of friends and classmates of Sarah’s from UCLA Anderson School. As Sarah said, “Anderson kids like to put ‘Ander’ in front of just about everything. Including Anderween, Anderprom, and now Andermuck!”
For Sarah, the obstacles that stood in front of her and her team were nothing compared to what her Nana had to face on a daily basis. And despite MuckFest MS being a mucky romp through mud and obstacles, it is for a good cause. A cause near and dear to Sarah’s heart; a world free of multiple sclerosis.
For Martin, being a part of Sarah’s MuckFest MS team was an easy choice. It was important to him to support Sarah and help her honor her grandmother at the event and not even a lengthy flight from Charlotte, NC to Los Angeles for the event stopped him from supporting her. Together, the two raised $2,560 to support multiple sclerosis research, surpassing Sarah’s original goal of $1,800.
On the day of the event, Martin and Sarah, as well as their friends, wore matching ties and tutus in true MuckFest MS fashion and took on the muck and obstacles. On the last obstacle of the course, Crash Landing, Martin and Sarah made the jump together.
When they arrived at the finish line something special happened. A very nervous Martin scrambled to get the thick mud off of his hands. Luckily for him, one of the MuckFest MS photographers helped keep Sarah distracted while he cleaned himself up enough to get a small ring box out of his backpack. Sarah still didn’t suspect a thing thanks to careful coordination with their friends and the MuckFest MS staff.
As Martin got down on one knee by the Puck the Muck Duck statue at the finish line Sarah finally realized what was happening and tears of joy filled her eyes. For Sarah, standing in her muddy tutu and tie next to her amazing new fiancé was the happiest moment in her life.
After she said yes, Sarah, Martin, and their friends cleaned up and then enjoyed a couple of beers in the MuckFestival area at the event. Once they finished their day at MuckFest MS, the newly engaged couple continued their celebration with champagne and met up with more friends to share the news.
The fact that Martin was able to take an event that means so much to Sarah and incorporate it into their engagement story is one of the many reasons why she cannot wait to marry him. People often tell them that their proposal story is their favorite, and Sarah can’t lie – it’s her favorite too.
Not only was this important moment documented by our MuckFest MS photographers, but Sarah says that for Christmas that year, Martin made everything even sweeter by making her a photo book of all the amazing shots from MuckFest MS that we were able to capture of them. He even purchased a pocket for the inside cover for Sarah’s event race bib so they could preserve this incredible moment and their engagement story.
Martin’s unique proposal was something he hoped Sarah would always remember. He knew just how special this event was to Sarah, what it meant for her grandmother’s memory, and ended up pulling off a spectacular proposal without a hitch!
With wedding bells in the near future, the couple isn’t too sure they’ll get mucky on their way to the altar, but they guarantee that Puck the Muck Duck will have an invite to the big day!
One can expect to find a lot of things at MuckFest® MS; mud, laughter, beer, and more mud. However, not everyone would think that it is also possible to find love while decorated in layers of mud. That’s not the case for two lucky MuckFest MS New Jersey participants. Lyndsay and Eddie, now both a part of team Demyelinate This, met at MuckFest MS in 2015, and some would say it was love at first muddy sight.
Lyndsay’s journey to Eddie began in 2008 as a senior in high school. She was unexpectedly diagnosed with multiple sclerosis after experiencing leg numbness and tingling in her feet. Upon visiting her physician, she and her mother were thrown a curveball when he referred them to a neurologist due to the possibility of MS being the cause of her worsening symptoms.
After multiple scripts, endless blood work, MRIs, vision tests, and a spinal tap, Lyndsay found out her diagnosis just days after her 18th birthday. At this pivotal turning point, she promised herself that she would adjust her lifestyle to only live with positive energy, a determined attitude, and a passion to raise awareness about this condition that not too many people knew much about.
After being diagnosed, Lyndsay became involved with the New Jersey Metro Office of the National Multiple Sclerosis Society. She participated in events like Walk MS, Bike MS, and MuckFest MS. Eventually, she also began to volunteer for these events. For Lyndsay, the draw of volunteering was simple. “The people who come out to volunteer are such wonderful people! You really don’t know who you could meet along the way. It’s cool to step back and look at the events from a volunteer perspective and encourage people.” Little did Lyndsay know that the whole time she was out there helping fight MS and encouraging others she had her own personal cheerleader on the sidelines who would eventually become a very big part of her life.
Eddie’s involvement with the National MS Society started in 2002 when he and his team signed up for Bike MS. From that moment on, he became involved with other local events in New Jersey like Walk MS and MuckFest MS. Eddie has been a participant, a team captain, and a volunteer for an array of MS related events. So when MuckFest MS New Jersey 2015 rolled around it was an easy choice for Eddie to volunteer for both days of the weekend event.
And luckily he did. Lyndsay and Eddie met at the New Jersey MuckFest MS event in 2015. An event that Lyndsay herself almost didn’t attend. “I’ll be honest, the whole idea of running around in mud and having it all up in your face, eyes, nose, mouth and whatever else you can think of was terrifying!” Thankfully, Lyndsay started asking a few friends and eventually they all agreed to do MuckFest MS because it was another event to help raise awareness about MS. However, there might have been another reason Lyndsay made sure she mucked it up in 2015.
A couple months before MuckFest MS Lyndsay received a Facebook friend request from Eddie. “I was a captain for an MS event early in the year and started noticing her name and her team name a lot. Then I did another event, and I kept seeing her name and her team name popping up everywhere. Finally, on Facebook, I saw her name in chats with some of my friends from the New Jersey Metro Chapter. I couldn’t seem to get away, so I finally reached out to her to be Facebook friends,” admits Eddie. Lyndsay reached out to the New Jersey Metro Chapter about this mysterious guy and after being assured Eddie was a great person, they agreed to meet at the approaching MuckFest MS event.
Lyndsay arrived to MuckFest MS New Jersey on June 13th ready to muck it alongside her team and supporters. She said hello to a couple of her fellow chapter members and then made her way toward the mud with her teammates where she pretended not to see Eddie who was wearing a green shirt and stationed as a volunteer at the Log Roll close to the starting line. Eddie remembers calling out Lyndsay’s name as he sat on the log in the water pool. That was the moment they met. In the midst of mud and laughter, these two greeted each other with a welcoming hug and exchanged a few words before Lyndsay and her team took on the MuckFest MS obstacle course.
Lyndsay now describes this moment as the day she met her “frog on a log,” her endearing name for Eddie, which he joked about during their first meeting. Their story doesn’t end there. Luckily for them MuckFest MS New Jersey also had an event the next day. This time both Lyndsay and Eddie volunteered at different spots on the course and once their shifts were over Lyndsay made her way to Crash Landing where Eddie was stationed. There, Lyndsay convinced Eddie at the end of his volunteer shift to take the leap with her off of the obstacle. “I remember he looked at me like he wasn’t sure he wanted to, but then we counted to three and made the jump together!” Their favorite MuckFest MS obstacle is now Crash Landing after sharing such a special moment there.
They plan to relive this moment again in 2016. This time they will fight MS together, along with their family and friends, including Lyndsay’s brother who was recently diagnosed with MS, on their new combined team named “Demyelinate This.” Eddie admits he joined Lyndsay’s team because “She’s honestly a better captain than I am. She’s become a popular, dynamic, and amazing MS captain, and she’s only been doing it half the time that I have been. When we met, I knew there was something amazing about her. Not only as a captain, but as a human being.” Eddie is excited to muck it for Lyndsay in 2016 and she’s ecstatic to have her “frog on a log” by her side for MuckFest MS.
After MuckFest MS, Lyndsay and Eddie began dating. As the two got to know each other more they started realizing just how many times they had crossed paths in the past at other MS events before actually meeting. “We have pictures with each other in the background,” tells Eddie. Lyndsay admits that they make it a mission to go through their pictures and point each other out. To them it’s amazing that life didn’t bring them together until the right moment. “To think that Eddie has pretty much been ‘behind the scenes’ for so many years and cheering me on, is truly incredible. Did I think I was going to fall in love with someone who was so heavily involved in volunteering for the MS Society or better yet, find him on a muddy log? Absolutely not! But our story is my favorite muddy love story!”
And it’s Puck the Muck Duck’s favorite muddy love story too. When asked if Puck would be on the invitation list to a MuckFest MS wedding Lyndsay insisted that he would be an honored guest as long as he cleaned up before arriving. She has no interest in muddy duck prints on her future wedding dress. And Puck agrees, but only because Lyndsay and Eddie had such nice things to say about MuckFest MS.
For Lyndsay, MuckFest MS means so much to her. It’s something she does to raise awareness about MS, it’s where she met the love of her life, and it’s a place that enables her to find joy and positivity. “I cannot tell you how much fun I have at the MuckFest MS events and there is no way I am stopping! I almost wish MuckFest MS was a couple times a year. The mud only sticks around for a few hours, but the memories last a lifetime!” And for Eddie, it’s the place he found Lyndsay. He describes MuckFest MS in only three simple words: “Where it began.”
Learn why MuckFest MS is important to David.
MuckFest® MS is the FUN mud run with the best obstacles. We run on a well-designed 5K course featuring awesome, super-sized obstacles surrounded by mud from start to finish. 100% of fundraising dollars go to the National Multiple Sclerosis Society.
Here at MuckFest® MS we know that our events wouldn’t be possible or nearly as much fun without our amazing participants who make every event a laugh riot and filled with inspiration. However, the obstacles, mud, and laughs wouldn’t be the same without our incredible volunteers who give their time and energy to make MuckFest MS the muckiest mud run out there. We spoke to two volunteers, Janice and Barry Davis, who have been volunteering with the National Multiple Sclerosis Society for 15+ years and just recently experienced their second MuckFest MS!
Q: MuckFest MS: You two have been volunteering with the National MS Society for years. Where do you do most of that volunteer work?
Janice: We volunteer mostly in Glenview and DeKalb, Illinois.
Q: MuckFest MS: We love the windy city! How did you initially get involved with MuckFest MS and the National MS Society?
Barry: Janice and her family (sister, brother-in-law, niece and nephews) have been volunteering for many years as a way to give back, since their dad, grandpa, and some friends had been diagnosed with MS. When Janice’s nephew, Jason, heard about MuckFest MS, he passed the word along to us. He felt it would be a great opportunity to participate in this event as a family.
Q: MuckFest MS: What does MuckFest MS and the National MS Society mean to you?
Janice: It means raising money so a cure can be found and nobody will have to endure what our dad and grandpa went through. We hope to never volunteer for the National MS Society again, as that would mean a cure has been found.
Q: MuckFest MS: How many times have you volunteered with the National MS Society?
Janice: I have been volunteering for the National MS Society for over 25 years.
Barry: I started volunteering for the National MS Society 15 years ago when Janice and I started dating.
Q: MuckFest MS: Wow! Do you volunteer or participate in any other MS related events?
Q: MuckFest MS: What different roles have you played as volunteers?
Janice: I volunteer for all of the Walk MS and Bike MS events in our area, as well as MuckFest MS Chicago. I have also volunteered for SlugFest and worked a booth at a medical conference. Many moons ago, my father and I tinned outside of stores to collect money for MS.
Barry: I volunteer for all of the Bike MS: Tour de Farms as a SAG driver, as well as help in other areas where needed the day before the ride begins. I also volunteer for MuckFest MS Chicago.
Q: MuckFest MS: That’s dedication! Who do you do this for?
Barry: We do it for Janice’s father, Phil, who had MS for 30+ years. He lost his battle in June of 2014.
Q: MuckFest MS: I’m so sorry to hear that. Can I ask why you initially signed up to be MuckFest MS volunteers?
Janice: My nephew wanted my entire family to be involved in this event, and we’re always willing to volunteer and try new things. Also, Jocelyn C., a National MS Society staff member at the time, was always good about asking if our family was willing to volunteer, and we never wanted to let her down.
Q: MuckFest MS: What has been one of your favorite moments from the event?
Janice: Spending the day with my husband to make certain all of the volunteers had everything they needed, including food, beverages, washroom breaks, etc.
Barry: Watching everyone have fun!
Q: MuckFest MS: Advice to people who might want to volunteer?
Janice: Try it…you’ll like it! It feels great to give back!
Barry: It’s very rewarding. Not only just for the cause it benefits, but also getting to help the Muckers.
Q: MuckFest MS: If you had to describe MuckFest MS in 3 words, what would you say?
Janice: Fun, Energizing, Muddy.
Barry: Energetic, Fun and Crazy.
Q: MuckFest MS: If you could share one message with all Muckers, what would it be?
Janice: Have fun and Muck On!
By Eduardo Gonzalez, Guest Blogger from MudRunFun
Running events have been around since at least 1829 BCE, and since then, humans have looked for many ways to twist and evolve the sport to make it more entertaining to the masses. Fast forward a few hundred years and running is the new “thing”. With a popular distance dubbed a “5K” now-a-days, these events can be serious or silly, with some having their participants dress up and fool around while getting a healthy workout. However, running on the road can get mundane after a while, and it’s not long before you want to try something new. Say hello to mud runs! Mud runs incorporate a variety of terrain, obstacles, mud, water, and yes, you can still dress up as your favorite comic book character and be silly. These events, also referred to as obstacle races, offer everything a road 5K offers plus more!
Here are 5 reasons why mud runs are better than your average road 5K.
- It’s 100% more fun.
Let’s say you are going to run for an hour. Would you rather do it in a straight line on hard concrete? Or, would you rather do it over a pasture with a great scenic view, traversing through the occasional water and mud pits and overcoming obstacles such as monkey bars, vertical and inclined walls, cargo nets, tunnel crawls, and rope swings? My friends would choose the latter, and for good reason. Why torture yourself through 5 kilometers of non-stop running when you can add obstacles, challenges, and enjoy an event with lots of muddy laughs? We know it’s not for everyone, but it could be perfect for you!
- It’s a full-body workout.
Remember all those obstacles I mentioned above? These obstacles are not only fun, but they will make you discover muscles in your body you didn’t even know you had. At a typical 5K event, you need strong legs and a good core to push through it. At a mud run, you will find yourself climbing, crawling, swinging, spinning, pulling, jumping, and even occasionally swimming out of the mud. If that doesn’t convince you, you’ll surely know what I am talking about the day after the mud run when you wake up.
- You’ll meet new friends.
In no way did I intend for the previous paragraph to be intimidating. Obstacles are fun, and yes, they sometimes require hard work and determination to get through them. The key? You’ll never do them alone! Mud runs are the perfect team building events. Whether you do it with friends or on your own, you will meet an array of new people at the obstacles. Whether it’s your first time or your fifth time attending a mud run, there will be participants willing to help you at every obstacle. Helping each other is what mud runs are all about and will result in leaving with some awesome new friends.
- You’ll overcome multiple obstacles in a single event.
Successfully completing a 5K is a great feeling, but in my opinion, successfully completing a 5K with mud and two dozen obstacles is a way sweeter feeling. The sense of accomplishment that comes from knowing that you climbed a giant rope pyramid, swung over a creek and crawled through a muddy tunnel will give you chills and will make your body want more. This is the main reason why mud runs and obstacle races are such an addicting sport.
- Every mud run is totally different.
The beauty of these events is that each and every one of them is different. The distance is different, the obstacles and their placement is different, and the terrain is different. Because of this, you will never get bored of mud runs…ever. You can go to MuckFest® MS this year and have a completely different experience the following year. Not to mention, the 2016 MuckFest MS locations include Boston, Denver, Chicago, Dallas, Philadelphia, Detroit, San Francisco, Los Angeles, New Jersey, Twin Cities and Houston, so you have plenty of events to choose from! Want to find other events in your area? Visit the largest online list of mud runs and obstacle races at MudRunFun.com
About the writer
Eduardo is an avid mud runner and obstacle racer. His first event was back in 2010 and he quickly got addicted to the fastest growing sport in the world. 5 years and 200+ events later, he has tackled the toughest mud running events, obstacle races, triathlons, trail runs and even the “not so fun” road races. When he is not out getting muddy, he works full time at MudRunFun, LLC, a company that maintains the largest online listing of mud runs and obstacle races. He also helps mud runs and obstacle races with digital marketing, event logistics, and planning.
We’re excited to share that The Try Guys from BuzzFeed just shared an AWESOME video of their latest adventure – trying out the MuckFest® MS course! CHECK IT OUT HERE.
As Ned and Eugene found out, MuckFest MS is so much more than just a muddy good time. While it’s built for laughs, MuckFest MS is on a serious mission – to end MS forever. “There are so many people who have come out to support. Whether it be runners, volunteers, or staff members,” shares Ned. In the video, you’ll learn why people run and volunteer at MuckFest MS. Says one participant, “It means the world. You’re doing something fun just to continue the research for something that can help millions of people.”
One of our stellar MuckFest MS volunteers describes the atmosphere as: “Everyone is super enthusiastic. I absolutely love the energy. Everyone is just ready to get all dirty.”
To celebrate The Try Guys trying out MuckFest MS, use discount code TRY5 to save $5 on a new 2016 MuckFest MS registration. We hope you’ll share with your friends to get them to TRY MuckFest MS too. Hurry, offer expires 1/11. Early bird spots are still available but are going quick! Sign up now and TRY it out for yourself!
We know that waiting nearly a year until you get to muck it again is the WORST! We wish we could get mucky and play in the mud every single day. In order to keep that muck spirit alive, we’ve compiled a list of ten great ways to stay muck-tastic until MuckFest® MS brings the fun and mud back to your city! These will get you pumped up for MuckFest MS 2016 and even better – they are all Puck the Muck Duck approved.
- Join the MuckSquad.
- Joining the MuckSquad means you’ll be a part of a club that receives exclusive MuckFest MS content to share on your social media networks for the chance to earn points and win different prizes every month. It’s just our way of saying thank you to our most dedicated Muckers because YOU are the voice of MuckFest MS.
- Recruit your team.
- Over 90% of all MuckFest MS runners are part of a team, and starting a team is one of the easiest ways to have a blast at MuckFest MS! Sign up as a team captain and start recruiting your family, friends, and co-workers to join you in the mud!
- Support your local chapter of the National Multiple Sclerosis Society.
- MuckFest MS alone has raised over $21 million to support the life-changing work of the National MS Society. Your local office hosts many other (less muddy) events. You can find other events in your town on the National MS Society’s website.
- While MuckFest MS is more about teamwork and camaraderie then training and race times, it’s never a bad idea to get a little exercise in during the off-season!
- Hang out with us on Social Media.
- The best way to stay up to date on all things MuckFest MS is to make sure you follow us on social media! Not only can you interact with other participants, you’ll also get some behind-the-scenes photos and video that you won’t be able to see anywhere else!
- Facebook: https://www.facebook.com/MuckFest/?fref=nf
- Twitter: https://twitter.com/MuckFestMS
- Instagram: https://www.instagram.com/muckfest/
- Pinterest: https://www.pinterest.com/muckfestms/muckfest-ms/
- Blog: http://blog.muckfestms.com/
- Have a DIY mud run in the backyard.
- If you really can’t wait to get muddy again, we suggest bringing the mud to your own backyard! While you might not be able to re-create our infamous Big Balls, here are ideas for DIY obstacles!
- Be a part of the MuckFest MS blog.
- At MuckFest MS, we love hearing from participants and volunteers about their experiences at the event. In fact, we often look for dedicated muckers who are passionate about MuckFest MS to co-author a blog post with us. So if you want to get featured, connect with us at info@MuckFestMS.com! And if you’d rather just read about fellow muckers you can do that on our blog.
- Fundraise early.
- While fundraising for MuckFest MS isn’t required, 100% of funds raised by you benefit the National MS Society. Starting early means you can ask family, friends, and co-workers to visit your fundraising page, you can come up with creative ways to raise money, and you won’t have any excuses for waiting till the last minute!
- Create an epic outfit.
- MuckFest MS is Built for Laughs, and there’s nothing funnier then slipping and sliding in the mud dressed in tutus and costumes. While you wait for next year’s MuckFest MS, you and your team can design and create muck-tastic costumes!
- Send us a note.
- We love featuring participants all over the country on our website and on our social media channels! We want to hear about why you muck it, your experience at the event, and any suggestions you have to make MuckFest MS even better! Tweet us your comments to spread the word about MuckFest MS!
The New Year is here, which means that MuckFest® MS 2016 is quickly approaching. In order to keep those New Year’s resolutions and get in muck-tastic OCR (Obstacle Course Racing) shape for MuckFest MS, the FUN mud and obstacle run, we teamed up with our friends over at Vita Athletics to provide our participants with quick, easy, and functional body weight exercises. These obstacle course race training experts joined us for MuckFest MS New Jersey in 2015 and believe that everyone has the greatness inside of them to conquer the mud!
We recommend you consult with your physician before beginning any exercise program. Don’t get too crazy, folks.
First, let’s warm up!
A proper range of motion warm-up raises core and muscle temperature as well as prepares the joints for exercise.
- March in place for :30; activating the glutes and hamstrings. Swing those arms!
- Perform :30 of jumping jacks. Modify if necessary by stepping each foot out and raising both arms overhead.
- Extend both arms up then out on either side. Start with small circles and gradually get larger. Do this for :30.
- Next, you’ll do 30x reps of heel flicks. Standing in place, flick your heels out behind you. Do 15x reps with each foot with your arms by your sides, gradually swinging farther each time. Perform 15x reps forward and 15x reps in reverse.
- Walk your hands out on the ground to a high plank position. Next, step your right foot outside your right hand in a deep lunge. Hold for :15. Switch feet and hold for another :15. Repeat 4x per side.
Now, let’s go!
Today, we’ll be working on the following:
- Functional Movements: Exercises that mimic everyday activities.
- You vs. Gravity: Exercises that require nothing more than bodyweight for resistance.
- Metabolic Conditioning: Burn more fat; even at rest!
#1 Air Squat
- First stand with your feet hip-width apart, toes pointed slightly outward.
- Bend your knees and push your glutes/hips out and down behind you as if you were sitting into a chair.
- Keep your weight on your heels and make sure your knees are over your toes,
but not beyond them.
- Bend until you thighs are parallel to the ground and then return to standing, squeezing your glutes at the top of the squat.
- Repeat for 20x reps.
“Fitness fads come and go, functional movements allow our bodies to perform the way in which they evolved”
#2 Walking Lunges
- Begin standing with your feet shoulder width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.
“Develop strong quadriceps, hamstrings, glutes and calves to climb & run the course.”
#3 Low Plank
- Keeping your body in line, inhale and bend your elbows to 90 degrees to lower yourself toward the floor. Hold for :60s.
“Trunk stabilization is key to proper body awareness and injury prevention.”
#4 High Plank Shoulder Taps
- Begin in a full plank position with feet hip-width apart. Lightly tap left shoulder with right hand.
- Return to start and then immediately lift left hand and tap right shoulder.
“Widen your feet in plank for better balance”
- Start from the lunge position, stretch your arms forward, parallel to the floor and parallel to each other, palms facing each other. Exhale and press the head of the right thighbone back and press the heel actively into the floor.
- Synchronize the straightening of the front leg and the lifting of the back leg. As you lift the back leg, resist by pressing the tailbone into the pelvis. Hold each side for :30s
“Having good balance and proper posture are paramount for any athletic movement.”
- Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
- Push your hips back, bend your knees, and lower your body into a squat.
- Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them.
- Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core.
- Jump your feet back so that they land just outside of your hands.
- Reach your arms over head and explosively jump up into the air.
- Land and immediately lower back into a squat for your next rep.
- Perform 10x-30x reps
“The burpee is the ultimate test of overall fitness…”
#7 Speed Skaters
- Begin by standing with feet shoulder-width apart
- Raise one foot off the floor and slightly lean your chest forward.
- Leap 12-16” laterally onto to the other foot.
- Use your arms and anticipate landing on the ball of your foot.
- Explode left and right for 40x reps.
“Plyometric movements create muscle stiffness, which in turn improves running economy.”
#8 Mountain Climbers
- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg forward until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
“Alternative plyometric move combining hamstring flexibility with added work for the chest and shoulders.”
#9 Butterfly Sit-Ups
- Lie face-up on the floor, soles of your feet together knees open to the sides, and arms overhead on the floor.
- Brace your core and sit-up reaching your fingers toward or past your toes.
- Slowly return to start. Aim for 50x reps.
“Challenges the abs through their full range of motion.”
#10 Bear Crawl
- Come to a hands and knees position (quadruped) on the mat or floor. You knees should be directly under your hips and your hands directly under your shoulders.
- Engage your core and abdominal muscles to position your spine in a straight, neutral position and stabilize your pelvis.
- Maintain this abdominal bracing through the entire exercise. Slowly reach forward with the right arm and left knee.
- Shifting your weight forward. Once the right hand and left foot are planted on the floor (knee should not pass your belly button), pull yourself forward to prepare to use the left hand and right knee.
- Perform 3x sets of :60s
“Bear crawls build strength, increase mobility, improve conditioning, and are super versatile.”
Great job, Muckers! Happy New Year!
About VITA Athletics, OCR Training Experts
We are a small-group, full-service functional fitness & strength training facility delivering complete, body-transforming workouts.
About Coach Dominick
I co-founded Vita Athletics, a functional fitness and strength training facility that also is fully equipped to prepare athletes for an obstacle race. I believe that being a well-rounded athlete is possible at any age or fitness level, and functional movements are the only true sustainable form of exercise. Fitness fads come and go, functional movements allow our bodies to perform the way in which they evolved. My coaching and programming emphasize many foundational movements that simultaneously use multiple muscles and joints to improve muscular endurance, overall strength, coordination, balance, posture and agility to move more efficiently in the outside world. Vita Athletics builds better humans and each of our workouts is designed to be universal and equally effective regardless of gender, fitness level or experience. We train humans to “Conquer The Sport Of Life!”
We want YOU to join The MuckSquad – a club designed to keep our most dedicated Muckers in the loop on all things MuckFest® MS! PLUS: The first 1,000 people to sign up will receive a $5 discount on any future MuckFest MS 2016 registration!
Joining the MuckSquad means you’ll be a part of a club that receives exclusive MuckFest MS content to share on your social media networks for the chance to earn points and win different prizes every month. Just our way of saying thank you to our most dedicated Muckers!
Sign up now to start collecting your rewards! http://muck.ly/mucksquad
Welcome to The MuckSquad!
T&C Here: http://muck.ly/TC
With Thanksgiving right around the corner, the promise of delicious turkey and mouth-watering potatoes are only days away. So wow your family and friends with these mucky holiday dessert recipes…we guarantee that your family will thank you for sharing homemade chocolatey goodness.
Post a photo of your completed dessert in the comments, and maybe you’ll inspire Puck the Muck Duck to not bring store bought cookies to the Mucky Ducky family dinner again this year.
Mucky Mousse Cake Recipe
Don’t be intimidated! This recipe is far easier than it looks and will surely impress your friends and family this holiday season. Just don’t forget to save yourself a slice, because it’s too good to miss!
MuckFest® MS Muck Pie Recipe
Trick your family into thinking you went to pastry school with this delectable Muck Pie recipe. While you may need to prepare this dessert a couple days prior to Thanksgiving to allow ample time for creation and perfection, it will be 100% worth it once your family takes their first bite!
A sure winner with the kids in the family, dirt cups might not sound appetizing, but wait until you see their mucky cuteness! This quick and simple recipe will take you no time at all if you forgot to make those artisan cupcakes for your loved ones.
Image courtesy of: Shari from Shari Blogs… all things simple & delicious!
Reese’s Muddy Buddies
Muddy Buddies is an amazing snack to bring to a holiday party or Thanksgiving dinner. Be sure to save some for yourself because before you know it the bowl will be empty!
Image courtesy of: Trish from Mom on Timeout Blog
Mississippi Mud Cookies
An easy and delicious twist on the Mississippi Mud Pie that your family is sure to love! These awesome cookies are Puck the Muck Duck’s favorite.
Image courtesy of: Sandra from A Dash of Sanity Blog