Archive for the ‘obstacle course’ Tag

DELANEY’S DAILY P.T. – JUNE 4, 2013   Leave a comment

RIP 60Getting back into suspension training over lunchtime at work, and setting up routines that will last me for the next couple of months. Here’s the program for today:

1200 Outdoor Suspension Training
1. Row & Rear Delt Fly 4ร—8
2. Triceps Extension & Fly 4×8
3. Rhomboid Pull & Bicep Curl 4ร—8
4. Swimmer’s Crawl & Mountain Climbers 4ร—8

1500 Perfect Push-ups
1. Regular 4×4
2. Wide 4×4
3. Narrow 4×4
4. Regular 4×4

1915 Stairs (30 mins.)


This just in from Special Operations Warrior Foundation, reporting on David Goggins’ (Navy SEAL) quest to set a new world record for pull-ups and raise awareness for the SpecialOperations Warrior Foundation:

Endurance athlete and motivational speaker DavidGoggins began his quest to break the Guinness World Record of 4,020 pull-ups in 24 hrs. in the @todayshow studio just after 8 am on Sept. 27th.

After 6 hours and 30 minutes in, David had completed 2011 pullups (halfway to the record). By 9:15 pm, after 13.5 hours David completed pull-up 2588. He had been in considerable pain for hours as a severe bulge burst through the skin of his right wrist. A medical x-ray at 10:30pm confirmed a right extensor polycis complex partial tear. Basically, the tear rendered his thumb and wrist useless and he was no longer able to grip the bar. The pull-up bar David used for the Guinness challenge was poorly designed. David used a totally different bar during the months of training prior to this event. He didn’t realize how poorly constructed it was and what a difference it would make in his attempt. As the bar weakened, he was dealing with a lot of sway, a left to r…ight movement, which worsened as time went on. David’s crew tried to come up with solutions such as bracing the bar on either side to stabilize it, but were unable to do so. This is what caused the most problems as David lost a lot of energy trying to pull up on an unstable bar. He had to tighten his grip considerably because the bar was moving so much, and he believes this is what caused the forearm injury.

The numbers: David did 2,588 pull-ups in 566 TOTAL sets. That’s 4.6 pull-ups PER set.

David did 216 sets on the minute before taking his first break longer than 60 seconds (12:02 pm).

David did 2.9 pull-ups EVERY minute for 15 hours when he officially ended. That’s INCLUDING the 3 hours at the end, when he did ZERO..

David did AT LEAST 6 pull-ups in his first 111 sets.

David got to 1,000 pull-ups in 2 hrs 48 minutes and 2,000 pull-ups in 3 hrs 34 minutes.

Most importantly, David helped raise awareness and thousands of dollars for the Special Operations Warrior Foundation @SOWF, which provides full college scholarships to the children off fallen military warriors, and you can still donate by going to or

As David says, “You can fail, as long as you get back up again. I’ve failed plenty of times, but I just keep going. I’m just an ordinary man. I’m David Goggins, a guy who never gives up, who believes that any man or woman can push beyond their own limits with the right combination of will, focus, determination and discipline.”

Mission accomplished.


The 4th annual Recon Challenge happened September 15 at Marine Corps Base Camp Pendleton. Recon Challlenge puts two-man Marine Recon teams through a series of obstacles and challenges across a 29.4 mile course. Key skills tested by the event are:

1. Endurance
2. Communication Skills
3. Commitment to Mission Accomplishment

This year 28 Marines in 14 teams competed with each other to complete the course, including (more or less in order):

1. Sprint into surf with 60-70 lb ruck sacks
2. Swim 2,000 meters open water
3. Hike 12.5 miles with gear and rifle
4. Transfer 50 sandbags between pallets separated by 50 meters
5. Assemble M240G machine gun under 15 feet of water
6. Target shooting with pistol and rifle
7. Hike again
8. Drag 250 lb Zodiac raft 50 meters

Winners Master Sgt. Jarvis and Capt. Burns completed the course in 9:28:16. Read a full summary of this awesome event HERE.

DELANEY’S DAILY P.T. – SEPTEMBER 14   Leave a comment

OK, Fridays are an intense Upper Body workout day in the program I am close to finalizing for the season. Two workouts today: noontime suspension training, and an after-work ruck run with MARSOC Short Card calisthenics. Looked like this:

1200: Suspension Training (RIP:60) in Parking Lot
1. Underhand Row: 4×8
2. Rear Deltoid Fly: 4×8
3. Overhand “Prone Grip” Curl: 4×8
4. Triceps Extension: 4×8
5. Rhomboid Pull: 4×8
6. Underhand Curl: 4×8
7. Overhand Grip Row: 4×8
8. Stretch

1745: Ruck Intervals and Modified MARSOC Short Card at Harriett Island and Lilydale Regional Park
Ruck 3.1 miles with a 25 lb pack including 0.9 mile 300 ft ascent segment: 42:15 (not including calisthenic time)
At intervals during ascent completed the following with the 25 lb pack on at all times:
1. Regular Push-ups: 10
2. Squats: 30
3. Elevated Crunches: 30
4. Eight-count Burpees: 5
5. Wide Push-ups: 10
6. Mountain Climbers: 30
7. Flutter Kicks: 30
8. Eight-count Burpees: 5
9. Diamond Push-ups: 10
10. Star Jumpers: 30
11. Back Extensions: 30
12. Eight-count Burpees: 5
13. Regular Push-ups: 10
14. Lunges: 30 (30L + 30R)
15. Hello Dollies: 30
16. Eight-count Burpees: 5
17. Max Pull-ups: 4,1,1,1

The MARSOC Short Card is a real favorite of mine, and can be accessed in the MARSOC A&S Prep Guide HERE.
The weather has been very mild here in Minnesota for working out, and to tell you the truth…kinda boring. I do get a thrill out of running and rucking in the rain, and haven’t had a shot at it lately. Crossing my fingers and keeping an eye on the western horizon! ๐Ÿ˜‰


DELANEY’S DAILY P.T. – SEPTEMBER 13   Leave a comment

Today is a Lower Body workout day in my current plan, which I will post up on a separate page soon. For the design, I went with suspension training followed by sprints and some cool-down calisthenics. Looked like this:

1. Suspension training (RIP:60), 3 circuits of “a” through “d”…
a. Jumping Squats:15
b. Jumping Lunges:15
c. Pistol Squats: 15 (15L + 15R)
d. Mountain Climbers: 15

2. Sprints
a. 20 yds x 6
b. 40 yds x 6
c. 60 yds x 6
d. 80 yds x 4
e. 100 yds x 2

3. Calisthenics
a. Crunches: 50
b. Dirt Dogs 30 (30L + 30R)
c. Flutter Kicks 30

4. Cool Down & Stretch

This whole workout took about one hour, and I did it all in the parking lot adjacent to my building. Besides my Rip:60 straps, the only piece of special equipment I used was a bright orange traffic cone to mark distances for my sprints. All of this is to say that YOU can do this workout over YOUR lunch too! Don’t have an hour, do what you can during your lunch break, and finish it off after work — JUST GET IT DONE!

At home I decided to develop a workout focusing on balance and center of mass, using a BOSU Balance Trainer. Working with the BOSU is a great way to not only work on balance and controlling your center of mass, but also intensely works the small sets balancing musculature in the legs, feet and especially the ankles. That should translate into better running performance for me, especially on the trail and even on obstacle courses. Here’s what I developed tonight:

1. Balance Series without Blindfold
a. Stationary Bounce: 20
b. Rotating Bounce: 10 Clockwise + 10 Counterclockwise
c. Squats: 20
d. Stationary Bounce with One Leg: 20 L + 20 R
e. Rotating Bounce with Left Leg: 10 Clockwise + 10 Counterclockwise
f. Rotating Bounce with Right Leg: 10 Clockwise + 10 Counterclockwise
g. Pistol Squats with Left Leg: 20
h. Pistol Squats with Right Leg: 20

2. Balance Series with Blindfold
a. Stationary Bounce:20
b. Rotating Bounce: 10 Clockwise + 10 Counterclockwise
c. Stationary Stand on Left Leg (“Crane Stance”): 30 seconds
d. Stationary Stand on Right leg (“Crane Stance”): 30 seconds

Eventually I would like to be able to replicate Series 1 with a blindfold on, but it is going to take some time for me to develop moving and rotating balance on one leg with a blindfold on. It’ll happen, I just need more practice. In the meantime I will approach it by practicing stationary stands, then bounces, and then moving to bounces with rotation. A natural progression.

The last piece of PT for the night is my favorite — lookin’ forward to a sold 7 to 8 hours of sleep tonight!

2012 MCRD – SAN DIEGO “BOOTCAMP CHALLENGE”   Leave a comment

This is an awesome event! Loved it! If you’re in the area … wait, no … GET yourself to the area and GET in!


Civilian Military Combine (CMC) is a touring tactical fitness event designed for all level athletes to test strength, endurance and agility. CMC has partnered with Stew Smith’s (Navy SEAL) Heroes of Tomorrow (HT) network, the nationwide program that helps people to prepare for careers in the military, fire fighting and law enforcement. Yes, if that sounds familiar it’s because I am a volunteer trainer and that’s why I am training candidates for BUD/S, PJ School and Ranger School at no cost. That’s what I do for fun! ๐Ÿ˜‰

Anyway, take a minute and check out CMC. If you don’t have a way to get to the Brooklyn event, cross your fingers that it’ll make it’s way over here to Minnesota! Check out their website HERE