Training for a mud run means you need to not only work on your 5k time, but also on that upper body! Don’t neglect it! This workout is designed to be done outside or in your home on an off day from running, but you could do a short run you pound out this workout if you want to.
Note: On the pushups, place your arms on the park bench (or coffee table, sofa, etc.) and your feet on the ground. Hands should be shoulder-width apart and feet should be slightly closer than shoulder-width apart.
You are the best judge of your strength. If this exercise progression is too much for you, try decreasing the repetitions of the exercises or omitting certain exercises until you work your way up to them. If it seems too easy, simply increase the number or repetitions per circuit, the number of circuits you complete or consider adding hand weights or dumbbells.