By Dan McDonald
Tough Mudder isn’t just another race – it’s a proving ground. The obstacle course races pit you against the elements and your own limits. It’s a test of grit, teamwork, and pure determination – everything that defines a firefighter. Now, are you ready to get dirty?
Firefighter training in disguise
Tough Mudder obstacles aren’t just challenges – they’re firefighter training in disguise. You’ll haul, climb, crawl, and work as a team, just like you do on the fireground. Training for a Tough Mudder is essentially extra training for your job. Plus, there’s no fancy equipment needed – just grit, sweat and some ingenuity. Following are several exercises that will not only prepare you for both an obstacle course race and the demands of the fireground.
1. Downed firefighter drag – Everest and Hero Carry
The Everest obstacle – a slick, curved wall that takes full teamwork to scale – is great training for dragging a firefighter or victim out of a building. Same for the Hero Carry in which participants haul each other on their backs, quite literally – piggyback-style.
Prepare for Everest with a hose haul:
- Toss a rolled hose over a 6-8-foot ledge.
- Pull yourself up using only your arms.
- Repeat 5 rounds.
Prepare for Hero Carry with sled drags:
- Load a sled or heavy tire (or a downed firefighter dummy).
- Drag 50 feet forward, 50 feet backward.
- Repeat 3 rounds.
2. Tight spot, full gear – Mud Mile
The Mud Mile, where you’ll climb in and out of deep trenches of mud with nothing but your crew to lift you up, is just like when you need to pull yourself out of a tight space in full gear.
Prepare for Mud Mile with a bunker crawl:
- In full bunker gear (no air), low crawl 50 feet.
- Sprint back.
- Repeat 4 rounds.
3. Grip strength – Funky Monkey
Funky Monkey, a set of monkey bars that test your upper-body endurance and grip, is great for building grip strength for ladder work.
Prepare for Funky Monkey with a ladder hang:
- Hang from a pull-up bar for as long as possible.
- Rest 30 seconds, then repeat 5 rounds.
4. Perseverance – Electroshock Therapy
The Electroshock Therapy obstacle involves sprinting through hanging wires delivering 10,000 volts of motivation, building that motivation we all need when we have to push through exhaustion.
Prepare for Electroshock Therapy with stair sprints:
- Sprint up the stairs full speed.
- Jog down.
- Repeat 10 rounds.
This workout builds grip strength, endurance and teamwork – everything you’ll need to dominate Tough Mudder and the fireground.
Your challenge: Bring the crew
You never go into a fire alone. Tough Mudder is no different. This is about teamwork, resilience and proving that firefighters don’t quit. And because you already go above and beyond for your community, Spartan is giving all firefighters a complimentary Tough Mudder registration in 2025.
Remember, Tough Mudder isn’t just about finishing; it’s about proving to yourself (and your crew) that you can handle anything. Sound familiar?
About the author
Dan McDonald is the chief of staff for Spartan Race, which owns the Tough Mudder endurance event series.