Joey Rankin's World Tough Mudder Training Log

That which does not kill you makes you stronger.

Before we get into today's workout, I'd like to explain how the motto (posted above) has become a life motto for me. It all happened the winter of my sophomore year in high school. 

My wrestling team and I had just arrived at the motel we would stay at before the morning's championship. We got hungry after the weigh ins and decided to cross the busy 4 lane highway (with a median) at night to a gas station. We made it safely across to the station. On the way back everyone made it across except for one of my buddies and I who were behind, so we let a few cars pass as we stood on the median. After a couple of seconds, an SUV stopped and waved us across. I took the chance and jogged out past the SUV in the lane nearest the median when all of a sudden a red car (pictured) comes darting around the stationary SUV and hits me going 45 mph.

I went through the windshield, dented the top of the car with my head and rolled/flew over the top of the car landing on my back cracking my head on the asphalt, I blacked out. Waking up in the ambulance I wasn't in pain but I couldn't breath! The EMT's would periodically take a suction tube and use it to clear my mouth of the blood I was coughing up from my lungs. The list of injuries received are as follows:

Injuries

Skull - minor concussion I believe.. I cant remember haha!

lower right leg - both bones broken out of the skin 

lower left leg - broken fibula

Shoulder blade - Fractured scapula

Core and internal injuries - Fractured ribs, Lacerated lungs, Internal bruising. 

To make this short, I want you to understand I found that my strength by its self meant nothing when it could be taken away so quickly. Learning to walk again was one the most incredibly humbling experiences in my life, yet, the pure joy of those first few steps will stand among the greatest of my physical achievements. It became apparent to me that true strength is not measured by physical ability but rather in your spirit's inability to break. I didn't do it on my own by any means. My wonderful friends and family and the faith I had that God would heal me and make me stronger, left me one direction to take.....forward!

Gym Day!

This may look easy but I challenge you to try it! Post your best numbers so I can see how "tough" you are!

2 sets (no rest) Pull ups- 15 reps, Push Press 65 lbs 30 reps

1-2 min rest

2 sets (no rest) 45 degree backwards lunge with 45lb bar - 40 reps , Split Squat Jumps - 20 reps

1-2 min rest

2 sets (no rest) Bear crawl 50ft approx. forward then backward, Turkish get ups(look it up) 20lb dumbbell - 5 reps each side

1-2 min rest

Hardcore squat 65lbs - 30 reps

Hardcore squat - You hold the bar in the crook of your arms as you squat down and lean forward with your upper body till you nearly touch the floor with the bar then straighten up thrusting your hips forward as you stand tall ready for the next rep. Feet should be in a exaggerated wide stance.

**Guys hope you enjoyed the post let me know what you think of my training. I don't want to run out of ideas for training so leave me a comment with some programs you find to work well!