The Low Crawl
40 ft of crawling on your belly with mud in your face
(‘th? ‘l? \‘krol\)
1. sodden biscuits and cold stew
The pinnacle of getting DOWN AND DIRTY— the low crawl offers resistance and a test of non-prissyness shortly into the race. You’re going to use muscles you didn’t know you had to get to the other side of this trench. Legs, arms and core are going to need some attention in the weeks before your Mud Run so drop the chicken planks and grab the floor.
- Start by lying face down on a mat, with your forearms on the mat and your shoulders aligned directly over your elbows.
- Extend your legs behind you and rest on your toes, as if you are going to do a pushup. Create a straight-as-a-board line with your entire body. Do not lift your hips or arch your back.
- Tighten your abdominal muscles to help you hold the position correctly, and hold it as long as you can.
- Breathe evenly throughout the move. It’s an easy mistake to try and hold your breath during the exertion, but it’ll actually be easier if you focus on breathing evenly. Doing so sends vital oxygen to your muscles and helps them stay strong longer.
- Feel your abdominal muscles working and getting fatigued as you hold the position. Challenge yourself to hold the position a little longer with each workout, and work toward holding it for 60 to 90 seconds at a time.
Lift one leg at a time behind you. Inhale as you lift the leg, and exhale as you lower.