Here’s a challenge

If anyone hasn’t noticed, all updates are located at ” All Around Intensity Fitness ” on Facebook.

Beginners don’t worry about looking at this post. Even experienced athletes can hurt themselves doing this without proper conditioning. This is the Marine Corps’ Special Operations Command (MARSOC) workout “Short Card” and a 10 week Preperation guide for MARSOC assessment and selection.

 

 

MARSOC Short Card

 

0.             Max set of chin-ups
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
22.          Max set of Marine sit-ups (2 minutes timed)
23.          Max set of chin-ups

 

Scroll down for weekly schedule.

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, with pack. Strive for goal of 1 hour and 20 minutes.
Friday: Complete the short card, twice.
Saturday: Hike eight miles, with pack, in two hours and 40 minutes or less.


Week 4

Sunday: Rest, stretch, hydrate and recover.
Monday: Run six miles. Complete the short card.
Tuesday: Swim 500 meters. Tread water for 15 minutes.
Wednesday: Run 400 meters, eight times, at mile pace. Complete the short card.
Thursday: Hike five miles, with pack. Strive for a goal of an hour and 15 minutes.
Friday: Complete the short card, twice.
Saturday: Hike 10 miles, with pack, in three hours and 20 minutes or less.


Week 5

Sunday: Rest, stretch, hydrate and recover.
Monday: Run three miles. Complete the short card.
Tuesday: Hike five miles, with pack.
Wednesday: Run through the Physical Fitness Test (PFT) at max effort. Swim 300 meters. Tread water for 15 minutes.
Thursday: Rest, stretch, hydrate and recover.
Friday: Complete the short card, twice.
Saturday: Hike five miles, with pack. Strive for an hour and 10 minutes.


Week 6

Sunday: Rest, stretch, hydrate and recover.
Monday: Run six miles at max effort. Complete the short card.
Tuesday: Swim 500 meters. Tread water for 15 minutes.
Wednesday: Run 400 meters, 10 times, at a mile pace. Complete the short card.
Thursday: Hike five miles in an hour and 10 minutes.
Friday: Complete the short card two times.
Saturday: Hike 12 miles, with pack, in 4 hours or less.


Week 7

Sunday: Rest, stretch, hydrate and recover.
Monday: Run three miles. Complete the short card.
Tuesday: Swim “hard” for 100 meters, five times. Tread water for 15 minutes.
Wednesday: Run 400 meters, 11 times, at mile pace. Complete the short card.
Thursday: Hike five miles in an hour and 10 minutes.
Friday: Complete the short card two times.
Saturday: Hike five miles, with pack, in an hour and 10 minutes.


Week 8

Sunday: Rest, stretch, hydrate and recover.
Monday: Run six miles. Complete the short card.
Tuesday: Rest, stretch, hydrate and recover.
Wednesday: Complete a PFT at maximum effort. Swim 300 meters. Tread water for 15 minutes.
Thursday: Rest, stretch, hydrate and recover.
Friday: Complete the short card, two times.
Saturday: Hike 12 miles, with pack, in three hours and 30 minutes.


Week 9

Sunday: Rest, stretch, hydrate and recover.
Monday: Run six miles a race pace.
Tuesday: Swim 500 meters. Tread water for 15 minutes.
Wednesday: Run 400 meters, 10 times, at a mile pace. Complete the short card.
Thursday: Hike five miles, with pack, in an hour and 10 minutes.
Friday: Complete the short card, two times.
Saturday: Hike 14 miles, with pack, in four hours and 40 minutes or less. Setting your own goal is recommended.


Week 10

Sunday: Rest, stretch, hydrate and recover.
Monday: Three-mile run to loosen up. Complete the short card.
Tuesday: Swim 300 meters. Tread water for 15 minutes.
Wednesday: Run 400 meters, six times, at a mile pace. Complete the short card.
Thursday: Hike five miles without a pack.
Friday: Complete the short card.
Saturday: Hike five miles without a pack.

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