Train for Tough Mudder Monkey Bars

The Colorado Tough Mudder is coming; are you tough enough?
I’m excited to run my first Tough Mudder, but one of the things I consistently hear from people is that one of the most challenging obstacles is the monkey bars.

So how do you train for the Tough Mudder Monkey Bars ….

Hang time.

That sounds simple, right. But besides being that creepy guy constantly showing up at the local playground to climb back and forth on the kids monkey bars what can you do?

Here is my two step program to train for Tough Mudder Monkey Bars: 4 grip pullups and 4 grip hangs. A simple variation of grip to help build strength when moving across the monkey bars during the Tough Mudder.

#1 – Four Grip Pull Ups

Technically there are pull-ups and chin-ups mixed in, but stick with me. There are four different grips that you’ll use and in each position pull yourself up so your chin is over the bar. The four grip variations are:

• Palms away – standard pull up grip
• Left palm towards you; right palm away – alternating grip
• Palms towards you – standard chin up grip
• Right palm towards you; left palm away – alternating grip

Jump up to the bar in the first grip position. Do a pull up. Then when you are hanging in the down, extended position, switch grips. This active grip change is essential to working up for the monkey bars in Tough Mudder. With each change do a pullup, hang, and switch to the next. Do as many rounds as you can.

Personally, I’m doing great if I get through two rounds of the grips – eight pull ups.

#2 – Four Grip Hangs

When your lats and arms fatigue then switch to focusing on building your grip. Again the aim is to build up for the monkey bars in the Tough Mudder. While in the hanging position, just switch through the grip positions with a pause in each.

The goal is to extend your hang time while varying your grip position.

Video – Train for Tough Mudder Monkey Bars

Train for Tough Mudder Monkey Bars

So join me in training to nail the Tough Mudder monkey bars. Take time regularly to find your pullup bar and do my two-step program using all four grip positions to build your hang time.

Did it work for you? Are you a Tough Mudder already? If so, let’s hear from you. I have two questions for you:

1. Did you master the monkey bars? What did you do to train?
2. What did you think was the most challenging obstacle?