Arctic Enema is the marmite of Tough Mudder obstacles. It’s the one people love to hate. This obstacle doesn’t care if you have all the upper body strength of an olympic gymnast, or the power in your legs of a professional rugby player. This one is all about personal courage and being mentally prepared as you plunge into the biggest ice bath you’ll ever come across. You may be wondering how we can help you prepare for this and how to train for Arctic Enema. Well, it’s not quite the home workout you might be expecting but check out these tips and tricks that will make you the envy of Mudder Nation when you style out that obstacle photo.

PREPARATION IS KEY

Ever been in the shower and just stood under the hot running water for 5 minutes without moving? It feels good right? Well, next time try turning down that temperature gauge and doing the same thing with cold water. Don’t worry we aren’t expecting you to use freezing cold water for the full 5 minutes, but try gradually turning down the dial so you get used to it as you go.

As well as good preparation for Arctic Enema, there’s also scientifically proven benefits for doing this. Taking a cold shower can make a person feel more alert and increase metabolism so gets the body set up for the day ahead. It can boost your mood as it activates endorphin transmitters, and studies have also proven that cold showers can help with muscle recovery and pain reduction.

WHAT THE F…UDGE?

Believe it or not, dropping the ‘F-bomb’ might actually help with your performance in Arctic Enema. We’re not even joking. There is actual science that proves it.

A study by Keele University determined that swearing has a ‘pain-lessening effect’ and can increase physical performance. In one study they asked 64 volunteers to submerge their hand in, yep you’ve guessed it, ice water for as long as possible whilst repeating a swear word of their choice. They repeated the experiment without using a swear word and results showed that the volunteers were able to keep their hand submerged for longer when swearing. Too f*cking right.

We suggest you find a quiet space, away from sensitive ears and let it rip. Practise all those swear words ready for taking the plunge into Arctic Enema.

ICE ICE BABY

You can’t prepare for Arctic Enema without ice making an appearance somewhere. This is where you need to channel your inner obstacle design guru, get creative and get cracking (that is unless you have an empty skip somewhere).

First of all, you need to think about what vessels you have available. It could be as simple as filling up the bath, or slightly more adventurous; why not clean your wheelie bin and use that?

For those with outside space, do you have a slide and paddling pool to recreate the entire obstacle experience?

Now that’s solved, we need to think about how to fill your obstacle:

Option one: If you’re anything like us during lockdown, you’ll have made approximately 15 billion more trips than normal to the fridge and freezer every day in an attempt to find snacks to keep you going. With this increase in activity, you’re probably looking at an excessive ice build up too. Not only can you use this to your Arctic Enema training advantage, you can also tick off a household chore at the same time. Win-win. Time to defrost that freezer, but save those mini icebergs and water to put to good use.

Option two: Get all those novelty ice-cube trays you’ve randomly collected over the years, fill them up and get them in the freezer pronto.

Time to fill your chosen vessel. Don’t be tempted by the hot tap, you’ll only be cheating yourself. Add anything that comes from the freezer and once sufficiently full get ready to take the plunge. Take a deep breath, count to three and go for it. All or nothing, no second thoughts. You’re welcome.

Now that you know how to train for Arctic Enema, we’d love to see your at home Arctic Enema attempts. Share them with us on Facebook, and Instagram.

We may all need to stay home, but no one said we couldn’t make lockdown as fun as possible. It’s also a well known fact that Mudder Nation likes to party, so get your cocktail shaker at the ready and give our four top lockdown cocktails a try (just maybe not all four at once).

GET ME THROUGH THE QUARANTINI

Ok you caught us, it’s an Espresso Martini but you know how much we love a pun at Tough Mudder so we couldn’t resist changing the name. Rumour has it that this cocktail was originally created in 1983 by bartender Dick Bradshell for a famous model. Supposedly, she walked up to the bar and asked for something that would wake her up then f*** her up. Much like our Mudder Nation, this cocktail is quoted as being sophisticated, edgy and unexpectedly strong 💪

How to Mix

Grab a cocktail shaker

1 part Kahlúa or Tia Maria 

1 part Vodka 

1 part Espresso 

Plenty of Ice 

Shake Shake Shake (yes, this does count as your arm workout for the day) 

Pour and enjoy

NEGRONLY LEAVE THE HOUSE IF YOU ABSOLUTELY HAVE TO

Salute Mudders. A popular Italian cocktail, Negroni’s are definitely one of our favourites to make whilst travelling IRL is off the table. Put your feet up and imagine you’re on holiday in a small local bar whiling away the lazy summer evening. Unlike 007’s Martini preference, this cocktail benefits from being stirred, not shaken.

How to Mix

Glass with plenty of ice

1 part Sweet Vermouth

1 Campari 

1 London Dry Gin 

Briefly Stir 

Finish with a slice of orange and enjoy 

MAI TAI HAVE SOME HAND SANITISER PLEASE

Mai Tai is tahitian for “good” and we think Mudder Nation deserves a bit of good right now. End of.

How to Mix

Grab a cocktail shaker 

1 ½ parts White Rum 

1 part Dark rum

½ part Contreau 

¼ part Lime Juice

1 ½ parts Pineapple Juice

1 ½ parts Orange Juice 

Dash of Grenadine 

Plenty of ice

Shake Shake Shake (this counts as your second arm workout for the day) 

Pour and enjoy

WE CAN’T WAIT TO MUDSLIDE

We couldn’t get to the end of this list without mentioning mud. We miss it, we know you miss it, but we can’t wait to see Mudder Nation back out there when the time is right. In the meantime, this Mudslide recipe definitely tastes nicer than the mud at our events so sit back, relax and enjoy.

How to Mix

Grab your cocktail shaker

1 part Kahlúa

1 part Vodka 

1 ½ parts Irish Cream Liqueur

Plenty of ice 

Shake Shake Shake (……shake your booty)

Pour over ice and enjoy 

Chocolate flakes on top are optional, but highly recommended

We hope you enjoy these tasty cocktail recipes but please remember to drink responsibly even when you’re at home.

Why not share the recipes and throw a virtual cocktail party with loved ones to help celebrate those everyday things we’re otherwise missing out on? Make sure you’re following us on Facebook, and Instagram to keep up to date with other great ideas we’ve got coming your way on how to make a difference in people’s lives and spread positivity. 

SWITCHING UP YOUR WORKOUT IS THE KEY TO MAKING THE MOST OF YOUR TRAINING. IT’S TIME TO KICK IT INTO HIGH GEAR.

Not sure where to start, or what kind of workout to do? Use these bodyweight moves as a quick and easy way to get in an ass-kicking HIIT workout in under 15 minutes. Complete 3 rounds of each move for 30 seconds, resting for 1 minute in between rounds for a total workout time of around 12 minutes.

By the end of the month you’ll have a complete list of Coach-approved exercises to create your own full-body workouts, the perfect addition to the miles you log leading up to event day.

MOUNTAIN CLIMBERS

Keep your core tight and back straight as you bring your knees toward your chest.

PLYOMETRIC SKI JUMPS

This move takes a bit of thought and coordination, but it’s worth the effort. Start by balancing your weight on your left leg, right arm and leg crossing your body. Explode to the right, Simultaneously switching your balance to the opposite side. Newbies start out slow, but if you’re looking for a cardio burn, pick up the pace and leap as far as you can back and forth.

BEGINNER HANDSTAND PUSH-UPS

For an alternative exercise to a full handstand push-up, first find a box or a bench. Prop your legs hip-width apart, place your hands on the floor in front of you and get into a pike position. Your head should stay in between your shoulders, keeping a straight spine (this will get you used to being in the upside down position, working up to a HSPU against a wall). Lower down into a push up, remembering to stay tight while keeping your legs straight.

LUNGES

Stand with feet hip width apart. Look forward, keep your upper body straight, and step forward with one leg until you reach a 90 degree angle, making sure your knee doesn’t extend past your toe. Return to standing position and repeat with opposite leg.

INCHWORM TO PUSH-UP

Stand with feet hip width apart. Place your palms on the floor while keeping your legs as straight as possible. Inch your hands forward until you reach a plank position. Keep you back straight and core tight. Lower down into a push up, then inch back to standing position.

PLYOMETRIC SQUAT JUMPS

Start in a squat position, keeping your back straight and legs at a 90 degree angle. Explode up, jumping off of the ground, then land back in the squat position. Repeat.

SHOULDER TAP PLANKS

Start in a plank position, keeping your core tight, tap your right shoulder with your left hand, then your left shoulder with your right hand. Remember to keep your hips and shoulders facing the mat.

Want to keep your training going? Check out our tailored Training Plans.

What propels us through tough training sessions and epic events?

Here’s what motivates 10 Mudders to push themselves to the limit.

1. “I MUDDER TO CHALLENGE MYSELF, LEARN ABOUT MYSELF, AND DEVELOP SKILL SETS THAT WILL BETTER PREPARE ME FOR EACH AND EVERY DAY OF THE LIFE JOURNEY.”

“TM provides an ongoing opportunity to finetune physical, emotional, spiritual, cognitive, and social skills that will not only allow me to succeed during TM events, but will also provide a platform for me to be a more productive husband, employee, and member of society. Life is an obstacle course. We often find our limits. We learn from these moments. We find ways to overcome the limits. And when we do, and keep going, we find more. This process never stops in a life well lived.” —Scott

2. “I MUDDER BECAUSE IT’S A FAMILY AFFAIR!”

“I’m not the most athletic, but my family motivates me to keep trying, no matter what. And I want to be the healthiest, most active version of myself that I can be. Tough Mudder allowed me to push myself out of my comfort zone and try new things. I felt very proud and accomplished after my run! Thank you for getting my whole family up and moving, Tough Mudder!” —Kelly

3. “I DO THEM TO PUT FACES TO FACEBOOK.”

“My fiance and I are both former Soldiers and we put together teams for Mudders in our different veterans groups on Facebook. Someone hosts, and the rest travel. Just completed my 6th Mudder on June 15th.” —Howie

4. “MY BOYFRIEND INVITED ME TO A TOUGH MUDDER RIGHT AFTER WE STARTED DATING.”

“I spectated and took pictures of him and saw how much fun he had, so I surprised him at the next one I was supposed to spectate at by buying a ticket to run with him. We had a blast and it’s become a huge part of our relationship. Two years, five more events run together (and dozens more for him alone), an engagement, and we’re planning many more in our future. And hopefully a TM wedding!” —Krista

5. “I MUDDER BECAUSE AT 20 YEARS OF AGE I WAS DIAGNOSED WITH KIDNEY CANCER.”

“As a result I lost my right kidney and a rib. At the time I was told don’t do this or that, you may not live to see 50, you will be a burden. From that time on I said to myself, ‘No, I will live my life 100 percent.’ I became a police officer, ran a marathon, trained, and then discovered Tough Mudder! Perfect for people like me who have been in the race of their life covered with mud, but you know what? Went over the obstacles and kept going! Tough Mudder speaks the words, ‘Yes, you can!” —Sharon

6. “BECAUSE OF MY SOCIAL ANXIETY.”

“It gives me the opportunity to challenge myself to meet new people, because everyone at Tough Mudder is family and they are all here for the same reason: To complete the course and meet new people along the way. Tough Mudder has changed my life.” —Chris

7. “AS A TRANSGENDER MALE, HAVING THE OPPORTUNITY TO PROVE MY DETERMINATION, GRIT AND ABILITY TO MYSELF IS AN AMAZING EXPERIENCE.”

“I did my first Tough Mudder on my own, asking for help on teamwork obstacles and feeding from the encouragement of my fellow Mudders. My last seven events have been with a team. Completing the course as a team is an equally rewarding experience.” —Taylor

8. “I RAN MY FIRST TOUGH MUDDER WITH MY DAD SIX YEARS AGO, A FEW MONTHS AFTER I TURNED 18.”

“It was my excuse to see him for the first time after leaving for college. We trained together and crossed the finish line together–the ultimate father-daughter bonding! My dad passed away from cancer recently, and this fall I’m planning to complete the Tough Mudder again in his honor. Thanks for making me Tough, dad. Once a Mudder, always a Mudder!” —Logan

9. “FOR THREE YEARS I WAS A VICTIM OF DOMESTIC VIOLENCE.”

“After endless torment and beatings I took a stand and got my daughter, myself and our dog out of the home. For years I had dreamed of doing Tough Mudder. I finally had the freedom to attend. I went and ran in honor of my family and to show others that even after all that, you can find yourself and still love your dreams. I did it to remind myself of the badass, strong-minded person I am, and to teach my daughter that, no matter what, you always push forward no matter how tough it may get, no matter how high the obstacle or the course you have to take.” —Cyanna

10. “IT ALL STARTED OUT AS A FRESH JOURNEY AND CHALLENGE. I WAS OVERWEIGHT AND UNMOTIVATED.”

“A group of friends saw a video when it first started many years ago. I said what the heck, why not? I started jogging slowly, then it built into running, then it became a group workout. Not only did it help me lose weight, it gave me a new reason to be with friends. After the first Mudder I did, not only did it become an obsession, it became a tradition. Now every year we do at least one or two Mudders and it’s no longer the challenge but ‘the thing to do.’ We get together, we run the race, we dress up, we have fun, and it’s not a new year without one. Thank you for what you have created, not a race, but a challenge and a tradition. That is why I Mudder.” —Tim

Why do you Mudder?

This Tough Mudder proves that age is no obstacle

Meet Bruce Grey, the 70-year-old legend who has smashed three Tough Mudder races, completing his third in Melbourne in October.

The retired Air Force Chaplain is no stranger to intense fitness courses, having trained young recruits through hundreds of military physical training courses.

In 2015, Bruce and a fellow officer at East Sale RAAF Base were both deeply moved after reading Half the Sky: Turning Oppression into Opportunity for Women Worldwide by Nicholas D. Kristof and Sheryl WuDunn, a novel spotlighting the extraordinary disadvantage and terrible circumstances women face in developing countries.

Today Bruce’s team, Half The Sky, fundraises for CARE, an international humanitarian aid organisation fighting for the empowerment and education of women and girls in third-world nations.

We caught up with Bruce to find out his advice for older Mudders looking to get involved and how he prepares for the muddy obstacles.

So Bruce, what does your Tough Mudder training regimen look like?

A lot of old people are preparing for the grave and I’m not. I like being around young people. I’ve got seven grandkids so I must keep active.

I did military PT for years, so it’s all about preparation. You can’t go into a gun fight unprepared.

It also helps that I’m old, I don’t feel the pain as much.

I built my mud brick palace 28 years back and every weekend you’ll always find me gardening and working on the house.

I attend a gym session once a week and I ride a BMX bike!

You’ll also find me playing in the playground with my grandkids as they scramble up and down all the obstacles

By participating in these races, I hope I’m teaching them something to fight for that helps the world on a different level.

Can you let us in on any of challenges you faced in this year’s race?

This year felt like the coldest Tough Mudder I’ve ever completed. Note that the wind and cold could be your extra obstacle! 

What are your three main tips for older Tough Mudders who want to get involved?

1. If it’s your first time completing a race like this, then I would definitely get some training with a trained instructor. They can help you build your three levels of fitness: cardio, high intensity training and core body strength.
2. Go in with the mindset that you’ve got nothing to prove! You don’t have to go through every obstacle, do what you feel comfortable with.
3. Race with a team, remember that you’ll get through the race together.

Do you have any goals for future Tough Mudder races?

This year I had four team members that joined me in the Half The Sky team. I hope to race with the biggest team in Tough Mudder history, along with my grandkids when they’re old enough.

Mudders! You took the plunge, signed up for the toughest obstacle course around and swore you would whip yourself into shape…

Has your strict training regimen fallen by the wayside? Have the last few months consisted of Netflix binge sessions and sneaky snacks? With one month to go until Tough Mudder hits Melbourne, we’ve compiled our top tips to get you ready – quickly and safely.

Boost Your Cardio

The Classic course is 16km long, so cardio training should be high on your priority list. With only a month out, the key to building fitness is with frequency and intensity – no more time for slacking off! Aim to run at least 3-5km a day and try to customise cardio from short distances to sprints. With a mix of uneven, rocky trails and uphill slopes, take your workout to the beach or bush to let your feet get used to different surfaces.

Team Up

Do you have your dream team lined up for the big day? Organise a few training sessions to sweat it out together. No matter how motivated you are, chances are you’ll push yourself harder in a group environment. Sharing your fitness sessions is great motivation to keep moving forward. Let’s be real, you’re less likely to cancel a workout when your mates are waiting for you at 5am (we hope!). Afterall, you might just need a helping hand in the mud.

Hit the Monkey Bars

Don’t let The Funky Monkey be your downfall! It’s time to nail your grip strength. Go back to basics and hit the monkey bars at your local park to improve your grip with dead hangs. It might not sound like the most thrilling exercise but it’s the most effective and quickest way to improve grip strength.

Swim Some Laps

As well as being a great form of low-impact cross-training, swimming can really help prepare you for water-based obstacles. Let’s face it, the last thing you want is a mouthful of dirty water! Jump in the pool and practice keeping your head above water.

Grab A Kettlebell

Your new best friend, the kettlebell, gives you a workout that can strengthen almost every muscle. Kettlebells are perfect for improving coordination, flexibility and strength. With exercises like kettlebell swings, deadlifts and goblet squats, you might curse at us now, but you’ll thank us when you cross that line!

Fuel Your Body

It’s time to bin the processed and sugary food (well, maybe not the chocolate!) and focus on fuelling your body with the right nutrients. Tough Mudder takes a lot out of your body, so you need to prepare by eating blood-building food such as leafy greens, legumes and red meat.

Since you’re upping the training, carbohydrates will be your go-to for energy. We aren’t talking pasta or white bread – stick to healthy carbs like sweet potato, wholegrain bread and oats.