5 Simple Preparation Tips for Miss Muddy
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Not all obstacle races are created equal. Some are designed to test your fitness levels to the extreme, some applaud you just for finishing and some may leave your mind, body and spirit battered and bruised. But not Miss Muddy, no, she’s the obstacle race all your girl friends love; she’s always spontaneous and keen to have a good laugh. Never mind your fitness levels, the Miss Muddy obstacle race—a 5km course made up of a series of obstacles—is designed for a fun day out with the girls.. Here are five simple preparation tips to take your fitness to the next level from Miss Muddy ambassador, Sydney- based trainer and My Kitchen Rules star, Lynzey Murphy.
1. Build Your Core
Some easy exercises to improve your core strength are:
- Bicycle twists – lie down on the ground and interlock your hands behind your head. Raise both your opposite elbow to your opposite leg and crunch, repeat to the other side. Complete 50 of these.
- Twisted plank – put yourself in a plank position with your hands flat on the floor with your shoulders directly on top of your wrists. Twist to the left and raise your left arm, repeat to the other side and engage your core to maintain your balance. Repeat this 10 times for each side
- Warrior two – position yourself into warrior two and raise your arms up in the air in prayer position. Lean back so you feel your core switch on and hold this position counting 5 long seconds. Repeat on the other side.
Summer’s not far off so why not create a good habit and continue these exercises post race to get that flat stomach you promised yourself each beach season!
2. Deciding What to Wear
Even though this may be a day out with the girls and there’s bound to be a camera floating around, the day is not the day to wear your latest matching leggings and crop top. You’ll be disguised in so much mud, colour and foam that you may even be unrecognisable. Save your Sports Luxe gear for your Saturday morning walk and brunch and find something in the closet perhaps a little older but still designed to withstand the elements.
3. Fuel the Right Way
You won’t need to bulk up for Miss Muddy, although there is such thing as carb loading before the big day. There’s a common misconception that carb loading involves going to town on a big bowl of pasta but there are some more nutrient rich alternatives that will fuel your body much more effectively. Grill some salmon and serve it with some brown rice, sweet potatoes and sautéed spinach.
4. Tone Your Guns
Some of the obstacles including the Monkey Bars and Mitchum Walls require arm strength to hold and support your body. Build up this strength with the following exercises:
- Mountain climbers – hold yourself in a plank position and with a quick pace lift one knee towards your chest at a time. Repeat for 50. These will strengthen your shoulders as well as engage your core.
- Raised planks – in a plank position lower your body on to one forearm at a time and then lift yourself back up to an extended arm plank. Repeat for 20
- Walking downward dog – in a downward dog position, slowly walk your hands back towards your feet and then walk back out into the original position. Repeat for 10
5. Race for Australian Women
Miss Muddy have teamed up with the McGrath Foundation to help raise money to increase their Breast Care Nurses to 110 to support the 10,000 families in Australia who are going through breast cancer in 2015. You may want to encourage your girlfriends to race as a team and raise money together towards this cause.
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