Fgfgfgfgf

MARSOC WORKOUT

The MARSOC Short Card

1. 30 Push-ups

2. 30 Air squats

3. 30 Crunches

4. 10 Burpees

5. 10 Windmills

6. 30 Push-ups

7. 30 Mountain climbers

8. 30 Flutter kicks

9. 10 Burpees

10. 10 Cherry pickers (4-count)

11. 30 Push-ups

12. 30 Star jumpers (or jumping jacks)

13. 30 Back Extensions ("supermans")

14. 10 Burpees

15. 10 Chain breakers

16. 30 Push-ups

17. 30 Lunges

18. 30 Hello dollies

19. 10 Burpees

20. 10 Trunk twists

21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs

(The short card is meant to be done continuously, with little to no rest in between "sets". You can also change the numbers or take variations on the workouts to accommodate your needs.)

The MARSOC Workout 10-Week Course

Week 1

Sunday: Rest and hydrate

Monday: Run three miles and do the MARSOC short card.

Tuesday: Swim 300 meters. Tread water for five minutes. Rest. Repeat two more times, complete total sequence in 15 minutes.

Wednesday: Run 400 meters, five times at typical 1-mile pace. Complete the short card.

Thursday: Hike three miles while wearing a 45-pound rucksack in an hour or less.

Friday: Complete the short card.

Saturday: Hike four miles, with pack, in an hour and 20 minutes or less.

Week 2

Sunday: Rest, stretch, hydrate and recover.

Monday: Run four miles. Complete the short card.

Tuesday: Swim 300 meters. Tread water for 10 minutes. Rest, and tread water again for fiver more minutes.

Wednesday: Run 400 meters, six times, at a mile pace. Complete the short card.

Thursday: Hike five miles, with pack, in an hour and 40 minutes or less.

Friday: Complete the short card.

Saturday: Hike six miles, with pack, in two hours or less.

Week 3

Sunday: Rest, stretch, hydrate and recover.

Monday: Run five miles. Complete the short card.

Tuesday: Swim 100 meters at max effort, five times. Tread water for 15 minutes.

Wednesday: Run 400 meters, seven times, at mile pace. Complete the short card.

Thursday: Hike five miles,...