Anyone who is part of the ABF Mud Run family is fully aware of the fact that we don’t do anything halfway. Let’s face it… most people involved in Mud Runs, 5k runs, cross fit training, or any type of healthy lifestyle which others consider EXTREME – also display this characteristic in everything they do, from business to their own personal dreams and goals.

For many, being a part of ABF has been the springboard, which has let to life success on a whole new level. Yes, get involved with us and words like determined, tenacious, driven, and passionate will be the adjectives people will start using to describe your life, your work, and most importantly, -your attitude! …but I digress.

Speaking of EXTREME, I am beyond excited about our upcoming July 27^th Restore The Shore Mud Run. Not only does this one mark our 4th charity mud run (which is an amazing accomplishment in itself) but we’ve also got a brand new course we’ve been working on tirelessly (did I mention daily?) for months. This ABF Mud Run experience is going to top anything you’ve ever imagined when it comes to Mud Runs. We’ve taken things to the next level. Here’s a breakdown of the upcoming ABF Mud Run experience.

The ABF Mud Run – What Can You Expect on the Day of the Run? …Nothing Less Than Remarkable!

Arrival:

Parking for our event will be at Pemberton High School Parking lot where you will load your gear on a bus. Don’t worry, spectators are allowed to ride the bus as well. There will be ABSOLUTELY NO parking at the course site.

The bus will drop you off right in front of our registration tables. You will see signs for last names.

Details, Details…

Bring Your ID! -  Every participant must bring a valid Driver’s License or other form of ID. On the day of the event you will receive a copy of our death waiver and your race bib for the day.

Check In Early! – We ask all runners to check in 1 hour prior to the heat time they signed up for. No one will be allowed to run any other heat then the one the participant registered for. This will help us prevent bottle necking at the obstacles since our wavers are capped off at a certain number.

Wristbands and Stashing Your Gear – After you have officially registered you will find a secure staging area for all of your gear. If you are 21 you will receive a wristband for 1 free beer should you cross the finish line.

The Obstacle Course Blueprint

Starting Out Strong – You will gather up in front of the start line which is also an 11’ Pine Tree Military Wall 16’ wide. You and your team will have to figure a way to conquer this beast to begin this epic course. Don’t worry if you do not have a team. There will be plenty of ABF Mudders there to help you climb over this tower!

Just Warming Up – After you complete the starting obstacle you will run approximately 1 football field to the first set of obstacles. You will have to scale across 16’ telephone poles or plunge into the mud pits. As soon as you finish this obstacle you will be faced with 4 more sets of mud pits to get your legs all warmed up and ready to go.

“Grueling” Comes to Mind Here – The next obstacle that stands in your path is the log or tree carry! If you are an individual you will have the grueling task of carrying a log roughly 2 football fields thru the trenches. If you have a team you will be caring up to a 20’ tree!

The Canals of Death – You will have roughly a football field length to catch your breath before you are lead into what we like to call “the canals of death!” Whether you low-crawl, bear-crawl, or crab-walk, you will have to waddle through the 1-mile path to get out alive. Don’t worry, we have bump outs every 100’ for you to catch your breath and gather up your team.

Time Out – If you can make it past this part you will have a chance to take a break at the water drinking station only to be lead across the road to begin again! (Insider tip: Practice your low-crawling because you are going to need it!)

What Else? – You will have several 8’ military climbing walls, 12’ rope climbs, 12’ cargo nets, mud pits, and so much more at this event to attempt to conquer.

Jarhead’s Playground – Just when you think you might be finished you will hit Jarhead’s Playground. This is the ABF unique area. You will be faced with 11 back-to-back obstacles, which will push you to your absolute limits as you attempt to cross the finish line! Yes, we did say, “attempt.”

Timing is Everything, Except in a Mud Run

We opted not to spend the money on a timing company in order to raise more proceeds for Restore The Shore and Wish Upon A Hero. The ABF Mud Run staff has competed in over 40 different Mud Runs in the past two years and timing has never been our M.O. This course is about pushing yourself to the limits and helping fellow ABF Mudders out along the way, not to see how fast you can complete the course!

Time is just a number but the feeling of accomplishment when you step across the finish line of one of the most challenging obstacle courses on the East Coast says it all!

Are you in? Are you ready to do a Mud Run?

It goes without saying that every mud run is dangerous. Anything sports related carries its own unique risks, and precaution should always be the first priority of any participant. The ABF mud run is no different in that regard. After all, runners must sign a “death waiver.” This basically states that you (the participant) acknowledge that you have trained for an obstacle event and fully understand that this course brings severe risks if you are no careful.

Here at ABF, we know that all mud run events are not equal, and they shouldn’t be judged on the same scale. Basically, there are two entities involved in any mud run – the event holder and the event participant. In order for a mud run to go without injury or incident, both parties should hold up their end. Here is a breakdown of both party’s responsibilities, the way I see it:

Mud Run Safety – Responsibilities of the Event Holder

Although I can’t speak for other mud run events, and they certainly should not all be lumped together, I can tell you what ABF provides and what you should look for if you are thinking of participating in any  mud run event:

• What type of medical staffing will be present on the day of the mud run? At ABF Mud Run, we hire the best event medical staff possible. John Roussis, President of Event Medical Staffing Solutions has taken care of all of our events. We’ve developed a trusted relationship with them and believe they are the best in the business, bringing an arsenal of state of the art equipment to each event: 2 quads with stretchers, an Ambulance, 15 CPR certified volunteers stationed along the course with radios, and emergency stations set up to respond within minutes to any area of the course.

• What type of planning is involved in the obstacle course itself? At ABF, we hold numerous meetings and detail every aspect of the obstacle course. While some mud runs are all about “how impossible and crazy” they can make the course, we, as ex-military personnel and personal trainers realize there is a line that can’t be crossed when it comes to danger. We’ve read countless articles about hidden tree stumps, rocks, overcrowded courses, and other avoidable dangers that have caused serious injuries. ABF courses are planned to challenge you and push your body to reach past its limits, but not to sabotage it. If there is a slippery area where we expect participants to fall, we’re not going to allow unseen debris to cause injuries. We want to push you in a fun and safe manner, not put you in life threatening situations.

• What precautions do you take to make sure the course is safe? As noted, no mud run could ever be declared “safe.” Mud runs are risky. There’s mud, water, obstacles and people involved so there will definitely be a risk factor. In order to minimize this risk as much as possible, every obstacle is stationed with a CPR certified volunteer that will not only report any injury and immediately call for help, but also assist participants over the obstacle if necessary.

Mud Run Safety – Responsibilities of the Participant

Yes, there are responsibilities of the participant as well. We like to think of our ABF mud runs as a kind of partnership. We do our part and we want you to do yours. Here are some expectations of participants:

• Be checked by a medical physician – Only you and your doctor are fully aware of any medical conditions you may have. This should always be your first step.
• Don’t check your brains at the door – Yes, this is a mud run. Yes, we’re a crazy bunch of fitness fanatics who believe in raising a ton of money to help those who are in need. It makes us feel good and helps us to be a part of something bigger than ourselves, but there’s a limit to the level of crazy we approve of. Number 1 – Don’t participate in our mud run after you’ve been drinking. Your reflexes will be slow and you’ll be dehydrated. It’s a bad idea all the way around. Number 2 – Don’t participate in the ABF mud run if you haven’t trained for it at all. Sure, it’s nice to believe in yourself. But if you haven’t hit a gym in years or attended any of our ABF mud run training sessions, this may be more like a dream than a reality for you. Yes, we want you to have fun and anyone at any level of fitness is welcome to participate in the ABF mud run, -but pushing your body to unrealistic limits when you are not even used to physical activity or exercise? That’s definitely a “no brainer.”

Bottom Line? We Want Your Mud Run Experience to Be a Safe One

On October 29,2012 Hurricane Sandy took out most of the New Jersey and New York shorelines and left hundreds of thousands of people homeless. Most of my friends and family have shore houses and were totally devastated by the hurricane. The ABF Mud Run staff had a meeting a few days later, brainstorming ways we could help rebuild our community.

We came up with holding a summer mud run to help rebuild our community. We have spent every single weekend since February building the new course for this next run.

Why am I telling you this in an article about safety?

Because all too often we are compared to Tough Mudder or Spartan Races. We are not a corporate mud run in any sense of the word. This is not a business to us. The Restore The Shore ABF 5k-ish Mud Run was created to raise funds to help everyone that was affected by this disaster. Restore The Shore Projects receive $10 for every ticket purchased and Wish Upon A Hero will receive $5 per ticket. These are both two local Charities that are devoted on helping others get back on their feet.

Our course will push you to the limit and provide you with a sense of accomplishment you probably haven’t felt in a while, but ultimately we care about you, the participant, just as much as we care about those affected by Hurricane Sandy. It would be pretty irresponsible to knowingly place you in harm’s way while boasting about how we’re helping those in need.

Do mud runs have a certain amount of risk? Yes. Will the ABF mud run push your body to its absolute limits and possibly beyond? Absolutely. But we go the extra mile to make the experience as safe as possible because our final goal is to high five you across the finish line with the sense of accomplishment that we’ve not only done something huge for ourselves, but we’ve also achieved something huge for our community!

Restore The Shore 5K-ish Mud Run -Are you in?

Okay, I know… Vision boards have received some mixed reviews over the years. This is partially due to the fact that most people have a warped mental picture of what they really are.

When I say “vision board” do you see yourself cutting out magazine pictures of luxurious homes, a Bentley or two, and a thin, muscular body and then gluing these pictures onto a poster board to hang in your bathroom or on your refrigerator? Ok, good. That’s the kind you can throw in the trash. Staring at a collage full of wishes every day will never get you from here to there, and that’s not the kind of vision board I’m talking about. So, go ahead, –shake the Etch-a-Sketch until you’ve got a clean slate.

Now let’s talk about vision boards!

Vision Boards and Training for a Mud Run

It is a proven psychological fact that most people will become like the five people they spend the most time with. It doesn’t happen overnight. Nothing does. But there is a slow, gradual shift of the human psyche with everything we allow within our sphere of influence. The more we allow certain things in, the more they influence us and change our lives.

This is occurring 24 hours a day, with you, right now.

It’s true.

Right this moment, even while you’re reading these words, you’re either being built up or torn down. You may not feel it. It may not be completely evident, –but it’s true.

Our minds are marvelous things, just as long as we don’t allow them to run free. We have to keep our thoughts in check. How do we do this? By constantly reminding ourselves what our big goal is, and what steps we need to take to achieve it. It’s a lot like boot camp, but it’s for your thought life.  Military boot camp is known for one thing, –achieving tremendous results in an extremely small time frame. Why do you think that is?

Focus.

Boot camp simplifies the thought processes until the focus is on one thing, –becoming warriors. You live it, you eat it, you breath it, and most importantly, –you think it. Like I said, –your brain is a powerful thing.

How to Train for a Mud Run – Start With a Boot Camp for the Brain!

A vision board is like a little boot camp for your brain. It helps you to control what you’re meditating on and what you’re allowing to take up space in your mind. It reminds you of your purpose every time you see it. If you’re thinking about something completely contrary to what your true vision is and then you come face to face with your vision board, –guess what happens? There’s an attitude adjustment that takes place because you remind yourself immediately of your greater purpose. Basically, a vision board will help you to align your thought life with your goals, every day, until your goals come to pass.

Not Just For Mud Run Training

My wife, Jessica, and I have our vision board on the back of our bedroom door. There is more than one section written on it (and it’s not covered with collage pictures). We have Family Goal, Personal Goals and things we just want to keep in perspective. Before we acquired the building for Above and Beyond Fitness, it was number one on my vision board.

So, How Does It Work?

I’m glad you asked! The key to your vision board’s success is in keeping it simple. This is achieved by breaking it down into two parts:

Your big-picture / ultimate goal: (like participating in the next ABF mud run or dropping 20 lbs of body fat)

The stepping-stones that take you to the big picture: Okay, the big picture is nice, but it will remain nothing but a pipe dream without the daily steps. What’s going to lead you to the ultimate goal? Here’s where you’ll write things like:

• Training with Chad and ABF on Tuesdays and Thursdays
• Drink more water
• Clean, whole, fresh eating. Increase protein in diet.

When you have the big picture or ultimate goal and then the steps that will lead you there TODAY, you’ve got a recipe for success!

How does a vision board work in times of stress? Your vision board will help you to see that you’ve got to stay on the path in order to arrive at the desired destination. Your path is your day. What you do with your day will determine where you will be tomorrow, and next week, and next year.

It’s vital to adopt that mindset and realize the truth in it. Anything can be achieved. It all starts with a goal and carving out the pathway to arrive there.

Have you ever written out a vision board? Tell us your story. Whether it was about health and fitness, training for a mud run, triathlon or 10k event, or even for a business venture, –we want to know!

Basically, there are three things you’ll need to prepare you for the big day. You’ll need the right gear, the correct fuel, and a fitness-training regimen that will take you to your optimum level of strength and endurance. In this article we’re going to take a look at the first two.

Mud Run Checklist – The Gear:

The wrong gear can be fatal. No, I’m not being extreme. Trust me on this one. If you want to really enjoy the experience and avoid some major discomfort, keep reading.

Cotton Is Not Your Friend

Rule number one. Cotton will not be your friend on this day. Dri-Fit everything! If there is anything you take away from this blog post, it is to not wear anything that is cotton. No matter when your mud run is scheduled, there will be water involved and you want clothing that will dry quickly allowing your body to heat up. There is nothing worse than being wet and cold. You want to wear dri-fit or wool socks, dri-fit undershirt, dri-fit long pants, and dri-fit outer shirt.

If The Shoe Fits

Sneakers are extremely important. I can’t stress this enough. Make sure you have trained with your mud run sneakers prior to the event.  The ideal mud run shoe should be able to go through a mud run, a thorough washing, and thrown in the dryer. Once you find a shoe that fits and break it in, the last thing you want to do is throw it away after a mud run. Try to get a few runs in with your sneakers before scrapping them to the side.

Side note: Say no to duct tape. Do not wrap it around your sneakers or ankles. You are just asking for a sprained ankle.

A Word on Gloves

You can go either way with this. Personally, I do not wear gloves. If the mud run were during a colder month the gloves would make my hand freeze. Also once you add mud, and fatigue together it becomes much harder to get over the walls, monkey bars, ropes, and such with slippery gloves. At most races, you’ll see piles of discarded gloves along the course from other people who got fed up with them.

Bottom line: All the gear you really need come down to two things dri-fit clothing and a good pair of sneakers.

Always Have a Spare

On race day you will want to bring a spare set of clothes and flip flops to change into after the race. Your feet will be happy to breathe on the ride home.

Fueling Up for Race Day

We recommend a high protein, no flour diet for all of our clients. Mud run training will work every muscle in your body and will require a lot of protein to rebuild and recover. How much is “a lot?”

As a great rule of thumb we ask all of our clients to take in 1 gram of protein for every lb of their body weight.

The Low-Carb High Protein Diet

Example: A 180lb person should be taking in 180 grams of protein per day.

We highly recommend 5 meals a day. Spread that out over the course of the day (5 meals / 180 grams) = 36 grams of protein per meal. Some great examples of high protein foods:

10 Foods High In Protein: (per serving)

1. Turkey/Chicken Breast: 17 grams
2. Fish: 22 grams
3. Low Fat Cottage Cheese: 15 grams
4. Low Fat Parmesan Cheese: 10 grams
5. Pork Chops: 22 grams
6. Tofu: 10 grams
7. Soy Beans: 16 grams
8. Eggs: 6 grams
9. Milk: 8 grams
10. Peanuts, Flaxseed, Mixed Nuts: 5 grams
11. Whey Protein Shake: 25-35 grams

Some great High Protein Snacks

1. Beef Jerky: 11 grams of protein
2. Hard Boiled Eggs: 6 grams
3. Greek Yogurt: 18 grams
4. Mixed Nuts / Trail Mix: 8 grams
5. Pumpkin Seeds: 8 grams
6. Chocolate Milk: 8 grams
7. Protein Bars: 20-35 grams
8. Mozzarella Cheese Sticks: 14 grams
9. Shelled Edamame: 12 grams
10. Peanut Butter and Celery: 8 grams
11. Artichoke: 5 grams

We ask all of our clients to cut out white flour from their diet. Absolutely no pasta, bread, cakes, cookies, or junk food. This also includes any foods that are processed and pre-packaged. When reading ingredient labels keep in mind, –get as close to one ingredient as possible. Even healthy food, like vegetables and fruits, can be packaged in a way that renders them as useless to your health.

What you put into your body has to be able to give you energy or be able to be processed to help rebuild and repair your body.

A few extra tips: You have a 30-45 minute ideal window when you first wake up to repair your body and give yourself the proper nutrition for the day. Mud run training drains your body like no other workout.  You also have 30-45 minutes to repair yourself after a training session. These are the two most important times to refuel.

If you are not taking a whey protein shake, protein bar, or at least chocolate milk directly after your workout, then you just wasted your efforts.

Remember: 75% of your mud run training is your diet!

If your interested in hearing more about our personal training program and/or getting a custom diet plan to improve your mud run, or any athletic competition – please send us a request via our Contact Form and we’ll get back to you right away!

The Wannabe’s – These are the people who are truly interested and inspired by fitness and training. They watch the motivational videos and dream about a level of agility and strength they don’t honestly believe they can reach. Uncertain where or how to begin, they buy the gear, the training, and even join a local gym – but nothing ever changes.

The Dabblers – This is the group who shows up to the gym, pushes themselves to “a point” but never experiences any lasting results. They often start out with a bang but their focus is quickly distracted, and they end up fizzling out.

The Committed – I love this group. They’ve pushed themselves past the point of “I can’t” and have determined within themselves to go farther, go harder, and as a result – they experience an outcome that keeps them motivated and coming back.

The Extreme – My personal favorites. This group isn’t willing to stop. They’re relentless in nature and have found both physical and mental satisfaction in physical fitness. But they need more. Constantly challenging themselves, this group looks at life as their own personal obstacle course – and they’re not intimidated. Always game for the next challenge, this is the group that loves the thrill of mud runs, triathlons, ironman competitions, and runs of any kind. They’re all in, and they don’t intend to ever look back.

ABF Training Camp – Training the Extreme

Did you recognize yourself in any of the groups above? Sure, there are variations to each of them – but if you’re reading this article, you know where you currently fit in.

Now here’s some news that may surprise you. Regardless of where you are right now, from Wannabe to Extreme – the ABF Training Camp has exactly what you need. You see, there’s a warrior in all of us. I don’t care whether you’re 100 pounds overweight or haven’t seen the inside of a gym since high school. There’s something in you that wants to be more, that needs to silence the voices that tell you “it’s too hard,” and “you’re not tough enough.” For once in your life you want to look opposition straight in the eye and crush it.

That’s what the ABF Training Camp is all about. Because realistically, that opposition you need to crush is your own inner voice – and we show you how to do it.

More than just a place to work out your body and build the strength, stamina and endurance necessary for mud runs and triathlons – the ABF Training Camp builds character – we build people. We train you to face and crush the obstacles that tell you “no,” both physically and mentally. This carries over to every area of your life. Take a look at what some of our ABF family members are saying:

“ABF Has Significantly Changed My Life”

Chad Mason is an exceptional trainer and great motivator who prides himself on the comradery at ABF. He will get on the ground with you and push you to keep going if your muscles are burning and you feel like you can’t push on. My favorite saying, that I recently got tattooed on my wrist, is ‘You Got This’. That’s what Chad always says to us when we’re tired and feel like we can’t go on. When I hear this, I push on because I know that I can.

I have done things I NEVER imagined possible since coming to ABF. I have a healthier diet and I’m in the best shape of my life. I really cannot imagine my life without ABF and Chad Mason. I began working out here simply because I wanted to tone my body, but I have gained confidence, courage, strength and a healthier, happier way of life. If anyone is looking for a great place to work out, I encourage them to come out and try a class at ABF. I am willing to bet that they will fall in love with Chad Mason, the facility, the new way of life and the new family that they will gain from ABF. ABF has significantly changed my life for the better. –Jennifer Marks (41 year old wife and mom of four children)

“What Am I Getting Myself Into?”

Truthfully I was a bit intimidated about going to a workout session with a Marine. But as I have gotten to know Chad I’ve learned that he’s not only tough but also has a huge heart. Workouts at ABF are definitely what you would call unconventional and I can honestly say that in the nine months of working out there I have not done the same routine twice, one thing is for sure, you get out ABF what you put in. Chad has challenged not only my body but my mind and in the process I have come to realize that I can push myself much further than I ever thought possible. It has also translated to my life outside of the gym to conquer real world obstacles with a willing and positive approach. I would highly recommend Chad Mason and ABF if you’re looking to get fit in a friendly positive encouraging non-judgmental family environment. –Manuel Noguera 

“I’ve Dealt With Years of Personal Defeat”

From the first moment I stepped into the doors I knew this was insane, challenging, intense, and a little bit crazy. I was 40 pounds overweight and had plenty of stories of personal defeat. I didn’t think I could do it but Chad never gave up on me. More than a personal trainer, he became a friend, an ear and a shoulder. He made me accountable. I needed that!

The power from feeling complete, mind, body and spirit is amazing! The group of people at ABF that has become “family” is the best!

Everyone is there with their own personal stories, hardships and victories! Each person doing it for their own reasons, but all with the same ultimate goal, to experience a better quaintly of life!

ABF is more than just a gym. Chad, is more than a trainer. They are positive people who believe in me even when I don’t believe in myself! –Jessica Mason

Are you looking for a place to train for the upcoming ABF Mud Run? Do you need a triathlon training camp? Maybe you’re looking for a place to work off that final 25 pounds and build your strength.

If you’re saying yes to any of the above, what you’re really saying is, “I’m looking to free my inner warrior, to find the strength and determination to crush every obstacle and reach my fitness and life goals.” That’s what the ABF Training Camp is all about.

Is it extreme? Absolutely! Because that’s what it takes. But don’t worry; we’re all extreme in the ABF Family.

We train everybody from the couch potato, to the tri-athlete, for any event out there. When we’re not training we hold a few charity mud runs along the East Coast to continue to “pay it forward”.

Upcoming 2013 ABF Training Camp - Events:

• July 27th “Restore The Shore ABF 5kish Mud Run”.
• October 5th “ABF 5k/10k Mud Run”.

ABF Mud Run Training - Trust, loyalty, comradery, brotherhood…

There’s a unique pull on every one of us to bond together for a purpose bigger than ourselves. It’s not even a pull. It’s more of a calling. Some never answer it, mainly because they don’t understand it. Some simply deny it, –but it’s there.

For me, it started with a decision to join the Marine Corps. It was there where I experienced firsthand the motivating force that takes place when individuals join together. An excerpt from U.S. Marines, The American Samurai, says it best:

“What makes a Marine tick? What is the Marine Corps?

The answers are complex. True, the Marine Corps is a military force, but it is much more. The Corps is an elite fraternity, a spiritual brotherhood. Entry is a calling. Each U.S. Marine, past and present, has entered more than just the Brotherhood of Marines. He has become, and will always remain, part of a fellowship of valor. He must conform to an uncompromising code of honor, discipline, and personal integrity. Commitment to his Corps — that’s right, his Corps — and moral strength become the norm. Throughout the history of the Corps, these virtues have sustained Marine Warriors during the chaos and perils of combat.”

After the Marines, I thought this level of commitment and comradery was over, that it could only be experienced during this one segment of my life. Of course, I was wrong. I soon realized that the pull for this type of band, tribe, or group is everywhere. Just watch the news or go to the movies and it’s glaringly evident; –and who doesn’t tune in every time The Godfather or A Band of Brothers is on? These movies are tributes to the sense of “I’d die for you” and “I’ve got your back” loyalty we all want to experience.

Bring that kind of relentless dedication over to the gym, and what do you have? Exactly what we’ve created with Above and Beyond Fitness.

Passion, Perseverance, Commitment

I received my personal trainer certification back in 1993 when I started training other Marines after hours. Personal training is much more than teaching someone how to lose weight, gain muscle and look good at the beach. Personal training involves getting inside someone else’s head, finding their strengths, forcing them face their fears, and eradicate their weaknesses. It’s absolutely life transforming and goes far beyond the doors of the gym.

Boot camps and training in teams for events like our upcoming ABF Mud Run - Restore The Shore, became the logical next step to personal training. I decided to take it to the next level and started teaching comradery in our classes. After several Saturday sessions I started to see it, –that intense sense of brotherhood I had experienced in the Marines. You get to know each other pretty well when you train for months before an event and do a 12+ hour challenge together. It goes far beyond the client / trainer relationship. At Above and Beyond Fitness, we’re a family. We’ll push you to your absolute breaking point, but we’ve also got your back. Like the Marines, we force you to dig deep and find an inner strength and tenacity you probably didn’t even know existed. When my people tap into that, it makes everything I do and everything I’m passionate about worthwhile.

Are You Ready to Tap Into Your Inner Warrior?

Regardless of who you are or what walk of life you come from, if you have a desire to be the healthiest and strongest version of yourself, the ABF family is for you.

Is it extreme? Absolutely.

Is it radical? Without a doubt.

From day one you’ll go hard, and you’ll find out real quick exactly what your strengths and weaknesses are. But beyond that discovery, you’ll also be equipped with the tools to overcome those weaknesses, –maybe for the first time in your life.

Are You In? Training for Your First 5k, Mud Run, or Triathlon

There’s no time like now to join us! Our ABF Mud Run Training Camp will allow you to experience every aspect of what we’re about and our doors will be open to anyone who is training for an athletic competition. Whether it’s your first 5k road race or a 12+ hour SERE Challenge. Our training camp is for everybody, from the couch potato to the tri-athlete.

Where Is It?

Medford Industrial Park
310 Miller Road
Medford NJ 08055.
*Right off Route 70 and Medford Evesboro Road

What Is It?

There will be over 25+ man made mud run style obstacles sprawled out on our private 4 acre course. Inside our 3,000 sq ft facility lies 20′ monkey bars, 8′ military walls, 12′ rope climb, tires, and an entire arsenal of equipment to get you into the best shape of your life.

When Is It?

• Monday-Friday 5:00-6:00 am
• Tuesday, Thursday: 6:00-7:00 pm, 7:00-8:00 pm
• Saturday: 8:00-9:00 am, 9:00-10:00 am
• $15.00 per session for walk-ins or $125.00 for Unlimited Classes for the month.

Let us get you ready for your mud run, triathlon  ironman or any competitive training you’re preparing for… And if you’re already ready, come see us at the ABF Mud Run – Restore The Shore event on July 27, 2013.

You’re committed. You’ve paid the fee. You’ve got your team together and you’re ready to find your inner warrior. Whether you’re a mud run virgin or a seasoned pro, the saying applies, “Luck favors the prepared.”

Although the ABF mud run isn’t a timed race, it is a battle within yourself, an exercise in teamwork, a chance to find out what you’re truly made of, and of course, –a huge adrenalin rush.

If you’re thinking a couple of workouts every week at the gym is priming you for what you’ll be facing on July 27th, you may want to reel in your confidence level a little.

Here’s some information that will prepare you during the weeks ahead. Hey, if you’re going to get out there, you might as well completely dominate, right?

Training for a Mud Run

Mud runs are a lot like a special ops boot camp, fire brigade training, and some insane version of cross-fit all rolled into one. They require athletes to display both strength and endurance under some of the most challenging conditions. Mud runs are absolutely designed to push your body to the limit. You’ll have to expect the unexpected and constantly adapt to the next obstacle ahead.

In order to dominate, you’ll need to train like you will race.

Train Like You Will Race

Training for a mud run, if done right, can catapult you into the best shape of your life. One of the attractions of obstacle mud runs is the fact that participants don’t know what to expect. It’s something to be conquered that you can’t exactly practice for. All you can do is get yourself in shape for whatever you are likely to face:

• Pushing or pulling – No doubt you’ll be doing either or both, and probably with your entire weight, or more. Remember, you’ll also be helping weaker teammates.
• Obstacles requiring agility – Better get used to jumping and pushing yourself to run while still keeping bringing your A-game in the coordination department.
• Distance running – You may be awesome with Cross-fit but unable to run more than a mile. Okay, now think about running 5k while beating up your body the entire way.

The ABF mud run courses are designed by die-hard mudders whose entire M.O. is to create the most challenging obstacles to ever hit the East Coast. This is not a race the average athlete can show up to and expect to ace. Training is necessary!

New Jersey’s Only Mud Run Training Camp

Above and Beyond Fitness knows how psyched you are about the upcoming mud run as well as your health. We’ve designed a strength and endurance training program that will prepare you for any event out there. Regardless of your current fitness level, we promise to help you achieve a better quality of life.

What Can You Expect at Our Mud Run Training Camp?

The first thing you can expect is to sweat, –and to push yourself to the limit. Mud run training is designed to break you, to push your body to the limit. Don’t worry, it’s extreme, but it’s also extremely fun.  Exercises may include any (or all) of the following:

• Weight training
• Calisthenics
• Core strength and balance
• Lower body strengthening
• Endurance training
• Stretching
• Obstacle Training- To include 9′ Military walls, 12′ Cargo Nets, 14′ Ramp Walls
• Team Training Exercises

We help you think out of the box with your fitness. After all, fitness used to be natural, right? You know, back in the warrior days. So, in any given session, you may get to throw some old tires around, or hit them with a sledgehammer, or you may have to run a few miles through the woods with them. You may do some burpees, dips, or lunges, challenging push-ups and sit-ups… maybe some box jumps or prison squats.

You may be paired for exercises with a partner to challenge yourself even more. The great thing is every workout will be different, you’ll never know quite what to expect, and you’ll always walk away knowing you gave it everything you had!

Check our website for dates, times, and cost of Above and Beyond Mud Run Training.

More Pre-Race Preparation – Fueling Up

The way you fuel up in the days ahead will have a huge impact on your performance. Fight the temptation to do anything extreme. Skimping on food, fasting, binging on alcohol, or overdoing it on a certain food can wreak havoc on your digestive system, sap your strength and put you at a clear disadvantage. Here’s some common mistakes to avoid:

• Carb Overdose – Many runners like to top off their glycogen stores with a feast of spaghetti the night before. Common sense might tell you that you’re going to burn through those carbs the next day anyway, so why not? Flooding your body with more carbs than it can process can cause serious digestive problems which may lead to more than mud in your shorts on race day.

Carbs are good, but consume them in moderate quantities, spread out for several days prior to the race.

• Skipping Breakfast – Mistake, mistake, mistake. You may not feel like eating on the morning of the mud run, but skip breakfast and you’ll crash and burn soon after you begin. Why? Your pre-race meal keeps your blood sugar steady and provides much needed energy. Without breakfast, you’ve got nothing to draw from when your body is looking for fuel midway through the run.

Tip: If you can’t handle solid food before the run, drink a smoothie made with bananas, milk, honey, and fruit juice.

• Chugging the H2O – Too much water will not only leave you feeling bloated, but it also dilutes your electrolytes, which are important for avoiding muscle weakness and cramping.  16-24 ounces of water two to three hours prior to the race are more than enough.

For more information on mud run training, nutrition and preparation, follow our blog. We’re here to help you discover the very best version of you!

[Up Coming Events]

Saturday, July 27, 2013: Restore The Shore ABF 5K Mud Run

Above and Beyond Fitness proudly presents “Restore the Shore ABF 5K Mud Run”, we promise you; this mud run will challenge your skill and push you to the limit beyond your comfort zone! The ABF 5K Mud Run will leave you knowing that you just accomplish one of the most challenging obstacles courses out there. 3.2 miles of wooded trails, swamps, and creeks! It will include 20 Military style obstacles. Proceeds from this event will help support “Restore The Shore Events” and “Wish Upon A Hero”. Hurry up and register by April 01, 2013 and you’ll get 40% off the walk-up price!

Saturday, October 05, 2013: ABF 5k/10k Mud Run

Above and Beyond Fitness proudly presents “ABF 10k/5k Mud Run”, we promise you; this run will challenge your skill and push you to the limit beyond your comfort zone! The ABF 10K/5K Mud Run will leave you knowing that you just accomplish one of the most challenging obstacles courses out there. 6.4 miles/3.2 miles of wooded trails, swamps, and lakes! It will include 25 Military style obstacles. Proceeds for this event benefit the “YMCA”. Hurry up and register by May 01, 2013 and you’ll get 40% off the walk-up price!

Even  though it will be the first time the event has been held, Mason has big
expectations for the ABF 10K Mud Run. “The South Jersey community has always
been extremely generous in charitable events,” he says. “I hope that trend
continues. We’re striving to get 1,000 people to participate in this year’s
event. A few weeks ago, a similar mud run brought in 5,500 people.
Hopefully, we’ll get to be that big in the future and really help out the
Strong Kids Campaign while doing a great service for the Medford community.”

Mason  is being modest when he says he “participates” in these charitable events. In
2010, Mason participated in a 24-hour Paddle-a-Thon fundraiser for families
whose children were diagnosed with cancer. While most people took breaks during
the event, Mason and his team paddled for all 24 hours, breaking only to go to
the bathroom. Two weeks later, he walked for 19.5 hours in the Relay for Life,
a charity event which has raised an estimated $3 billion for the American
Cancer Society. There are countless other events in which he has participated
to help raise money for people in need. “These events are so inspiring,” Mason
says. “I feel like it’s a little bit of suffering to help others who really
need it.” He then helped with “The Littlest Miss Rose Pageant” at
Johnson’s Farm in the summer of 2011, along with several other events he has
been a part of for the past few years.

Half of the proceeds from the event will go to the
Strong Kids Campaign, a proud collaborator with Camp Ockanickon that helps
with the development of before- and after-school programs. “When kids get bored, they can
get themselves into trouble or develop bad habits,” says Mason. “Foundations like the Strong Kids Campaign help to
keep kids engaged. They can be healthy and active, and do good things in the
community. Best of all, they can make new friends and strengthen the
relationships they have with others.”

The obstacles in mud runs break up the monotony of typical road running
events, according to Mason. “One of the fun parts about mud runs is that the
people partaking in these events are like one big family. Teams are assembled,
and each person helps each other out throughout the run. The
competitiveness is geared more at getting done with the course rather than
beating the other runners. Mud runs will test your mental and physical ability
like no other race out there.”

As Mason and his friends have begun developing the course for the ABF 10K Mud Run,
they have actually opened up trails at Camp Ockanickon that were essentially
destroyed from major floods that hit the area back around 2006. “In these tough
economic times, it’s hard for camps like Camp Ockanickon to maintain the
manpower or equipment that’s needed to maintain their beautiful trails,” says
Mason. “The ABF 10K Mud Run team has been able to open up most of the closed
trails with the use of equipment donated by Green Top Landscaping as well as
time and effort from our staff. Every Saturday after Boot Camp training at
Above and Beyond Fitness, we’ve taken time to work on these trails and develop
obstacles, and it’s all starting to come to fruition. It’s an exciting time!”

To participate in the ABF 10K Mud Run, there is a
registration fee, which can be found online by going to www.abfmudrun.com.

Spectators can watch the run from different areas on the course for $5.00 each.
The ABF 10K Mud Run will also offer a kids course that is 1 mile for free with
a paid adult entry.