Train Like a Pro: David Magida

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You may recognize David Magida as the 2016 host of the Spartan Race U.S. Championship series on NBC Sports or even as the current host of Spartan’s live-streaming coverage. However, before he picked up the microphone, he was lacing up his shoes as one of the top competitors in Obstacle Course Racing. Magida, a former member of the Spartan Pro Team, has over 20 podium finishes to his name.

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Despite his larger frame, Magida has been a distance runner for most of his life. In high school, he was a conference champion in cross country and, after being recruited, ran for a brief time in college. After taking some time off from running due to injury, he briefly played DI-AA football at Bucknell University as a wide receiver.

Magida took nearly 5 years off before returning to running during grad school, while training for marathons. After finding success in several Spartan races and completing the first ever Ultra Beast, Magida committed to OCR training. “It was amazing and I loved it. I just fell in love with the sport,” he recalled. “I love that you can be both strong and fast. My size was not a huge disadvantage the way it was with road running.”

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One of his fondest memories of racing goes back to a victory at Spartan’s New Jersey Super. Magida had trailed the majority of the race due to lower back issues. The rest of his body wasn’t giving up, though. “I was so frustrated that day because my legs and lungs felt fine, but my back was limiting my ability to climb. I was in agony. I could not get the legs to go, and I could not put it together,” Magida remembers.

After chasing the leader the majority of the race, Magida went all-in on the downhills, clocking around a 4:30/mile average pace on the rugged descents. “It’s this really brutal course with just these big, clunky rocks all over the ground,” he explained. “So, my feet after the race were just ruined. They were blistered and bruised and felt broken. I couldn’t train for a week.”  Magida’s grit paid off in the end, though, as he seized the lead in the final half-mile. Despite getting out-climbed every ascent before that, his mental focus kept him in the lead on the final climb, allowing him to run a downhill sprint to a first place finish. After trailing for essentially the entire race, Magida won by a mere 11 seconds. “I think the thing that made this particular race special was that nothing was going my way,” Magida said. “Physically I didn’t have it. But if you search inside yourself, you’ll be amazed to find what kind of strength you possess. I learned something about myself that day. It’s the beauty of pushing your body to your limits. You learn what you’re made of.”

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Eventually, he decided to step away from racing to open his own training studios, Elevate Interval Fitness. Currently, Magida operates a location in Washington, D.C. and a second in Fairfax, VA, with a third expected to open in D.C. in 2018. Magida employs many of the methods he learned and relied upon in his OCR training to push his clients to their limits and maximize their performance. Elevate focuses on both strength and endurance training, to help athletes develop mental toughness, stay well-rounded and, as Magida says, “to have zero weaknesses.”

At Elevate, you’ll use equipment like treadmills, water rowers, airbikes, kettlebells, sandbags, TRX and dumbbells during sessions that include circuits, intervals and partner workouts. Plus, the coaches will teach you the correct technique to ensure total effectiveness and avoid risk of injury. For more information and a free intro class, visit www.elevateintervalfitness.com.

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THE WORKOUT

This workout is basically a race-simulation type of workout. Magida recommends doing it only once or twice per season and allowing around two weeks before racing. He suggests only doing some light running the day before and a pretty easy workout the day after.

Pro Tip: Don’t overdo it on the first two miles, or you’ll pay for it later.

Run to be completed at a 5k race pace on a treadmill. If you want to use this as a race simulation, complete as fast as possible. Warm up with a 10-15 minute jog

  • Run 1 mile with the treadmill at 2% incline. Once finished, complete either 30 pull ups or TRX Inverted rows.
  • Run another 1 mile with treadmill at 2% incline. Once finished, complete 30 burpees.
  • Increase the incline to 4% and run 0.50 miles. Once finished, complete 50 switch/jump lunges. That is 50 total, or 25 per leg.
  • Run another 0.50 miles with treadmill at 4% incline. Once done, complete a 100-meter bear crawl.
  • Increase the incline to 6% and run 0.25 miles. Once finished, complete another 25 pull ups or TRX inverted rows.
  • Run another 0.25 miles at 6%. Once done, complete 30 burpees.
  • Run another 0.25 miles at 6%. Once finished, complete another 50 switch/jump lunges.
  • Run one more 0.25 miles at 6%. Once done, complete another 100-meter bear crawl.
  • Finally, run 1 mile with the incline back at 2%. Once done, complete the workout with another 20 pull ups or TRX inverted rows.

Workout Totals:

  • 5 Miles of Intervals
  • 75 Pullups
  • 60 Burpees
  • 100 Switch Lunges
  • 200m Bear Crawl

Writer’s Note: Thank you to David for sharing this workout. You can follow him on Instagram.

Check out past Train Like a Pro articles:

Photo Credit: David Magida, Elevate Fitness, Spartan Race, Savage Race

GORUCK Tough: Sleepy Hollow Halloween

GORUCK Tough: a 12+ hour team building endurance event. Participants carry weighted rucksacks, cover 15-20 miles and do whatever the cadre tell them to. Events are often jam packed with heavy carries and PT (physical training) exercises, such as squats and presses with your ruck. Every team must have an American Flag as well as a team weight. Halloween events are done in costume.

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Our event started at 9 pm at Peabody Field in Sleepy Hollow, NY. From the very beginning, we could tell it would be a cold night. However, no one was complaining about the cold during the welcome party.

THE WELCOME PARTY
The event began with a bear crawl down the hill in front of us to a soccer field. We then had to sprint down the soccer field and back. Once everyone returned, we performed a drill for advancing on enemy lines across the soccer field. “I’m up, they see me, I’m down.” Beginning on our stomachs, we popped up, sprinted as far as possible for about one second, and then dropped to the ground.

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Upon arrival at the other side of the field, we formed 4 ranks and were told to complete 100 ruck thrusters, a squat to an overhead press. We also had to repeat every rep we did not complete together as a team. When the cadre felt that people were really cheating, we all had to hold our rucks over our heads for 10 seconds and restart if anyone dropped. By the time we got to 100, we had probably completed about 150 thrusters, counting all the reps we had to do over, and held our rucks over our heads for a total of 2 minutes. But it didn’t end there. The cadre told us to continue the exercise until they said so and we didn’t stop until we got to 200. With the same rules in place, we probably completed around 300 thrusters total.

Next, we had to bear crawl back down to the other end of the soccer field. Some people really struggled with this, especially after all of the thrusters. While we waited for everyone to make it across the field, we formed 2 ranks and cheered them on. One participant told someone else what to do (a huge no-no) and he then got a lot of individual attention. He was brought back to the far end, and from what I could see, he did lunges, burpees, and thrusters. On his way back down the field, not only did he bear crawl, but he also had to do the “I’m up, they see me, I’m down” drill. In the meantime, the rest of us had to hold our rucks over our heads waiting for him.

Upon his return, he apologized to all of us. The welcome party had ended. A few people already dropped out from the event, but I don’t think many, if any, dropped out after that.

THE MAIN EVENT
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We were a large class with 3 cadre so we got broken up into 3 groups.  (Side note: I do miss the days of smaller classes, where by the end of the night you knew everyone’s names, but with the inceasing popularity of these events, small classes seem to be few and far between. Breaking us up into smaller groups works too, but it’s not the same.) One group ended up carrying a log and a bunch of sandbags, the largest weighing 120 lbs, as well as 2 team weights, each weighing 25 lbs. One group, amongst other things, went in the water in the middle of the night to do hydro-burpees. They  forgot to take their team weight with them from the start point which is why the other group had 2.

My group carried our team weight and 2 of the most massive logs I have ever seen at one of these events for 2 miles. We had a 45 minute time hack, but it took us 2 hours and 15 minutes. This was probably the most miserable part of the event for me. We all took turns and tried to help as much as possible, but the log was so short and wide that we couldn’t get many people on it at once. Those who were carrying it were carrying a ton of weight. Additionally, it was extremely awkward to carry because it was so bulky, which is ultimately why it took us so long. Surprisingly there was no punishment. We were right near the water when we dumped the logs and everyone thought we were going in, but we didn’t. I personally believe it was only because we were running way behind on time.

We began rucking for quite some distance with no additional weight and hopped 3 different fences to get where we were going. We arrived at Sleepy Hollow Middle & High Schools where we met back up with the other 2 groups.

At this point, we were given a substantial break to refill our hydration bladders as well as share paranormal activity stories. Once the break ended, we split up into 2 new groups.

The group I was not in ended up going in the water, which meant that some people ended up going in twice. By some Halloween wizardry, my group did not go in the water. We knew that our cadre was looking for a way to get to one particular pond from where we were, but it wasn’t working out and he was wasting a lot of time so he decided to scratch the idea. He told us that he’d rather spend time doing quality things with us. So at the end of the event, there were people that had been in the freezing water once, slightly bitter people that had been in twice, and then a few lucky ducks like me that hadn’t gone in at all.

What our group did instead was travel a substantial distance carrying multiple casualties (designated people that had to be carried) as well as the smaller log, the 120 lb sandbag, and a team weight. Cadre Cleve spoke to us on many occasions about keeping our heads on swivels, staying quiet, working together, and tactics to help us complete our missions more efficiently, which definitely added value to our experience.

We arrived at Rockefeller State Park Preserve and learned how to tie swiss seat harnesses. Once the cadre and a few GRTs established a single rope bridge, we boosted each other up, locked in with carabiners, and traversed the bridge. This was definitely the highlight of the event for most.

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ENDEX
Cadre Cleve told us that the other group was ready to wrap up the event and the other cadre were wondering where we were. Once we finished up with the rope bridge, we began hustling toward the endex. Once we met back up at the start point after those final few miles, we were given a few closing words, lined up in ranks one more time, and were patched. The event ended right around 10 am: 13 spooky hours.

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Although I did not, some went on to complete the GORUCK Light that same day and even the GORUCK Scavenger the next. At the Light, however… EVERYONE went in the water. I think I left just in time!

Photo Credit: Jirina Harastova, Deanna Dawn, Jessica Madura, Delilah Talbot, Alex Stavdal