First off, don't let yourself get too freaked out, you have plenty of time to prepare between now and September. I saw lots of people doing walk/run intervals during the race and a few even just walked most of it.
As far as building upper body strength, a basic ST routine should be fine. Pushups and planks are both great for helping to build shoulder strength and wrist strength as well. Bicep curls with weights or bands are great, as are basic tricep dips to hit the back of the arm.
I would definitely bring a pair of weight training gloves (or other gloves--preferably fingerless) to the race, it helps with the rope work a lot, plus just helps protect your hands period.
I loved my experience doing Warrior Dash. They don't have one near where I just moved to, so not sure if I'm going to do it this year or not. Are you doing it alone or with anyone? I did it with a group of other women last year and we all had a blast! So special, and we all stuck together and crossed the finish line all basically together.
"Nothing is impossible, the word itself says 'I'm possible'!"
| current weight: 187.0