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  • Marine Special Forces Workout

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    joeblow1118638
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    This document outlines a 24-step workout routine consisting of bodyweight exercises like pushups, air squats, crunches, burpees, and pullups. It provides the number of repetitions for each exercise and concludes with instructions to perform a maximum number of dead-hang pull-ups, 2-minute timed sit-ups, and chin-ups.

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    This document outlines a 24-step workout routine consisting of bodyweight exercises like pushups, air squats, crunches, burpees, and pullups. It provides the number of repetitions for each exercise and concludes with instructions to perform a maximum number of dead-hang pull-ups, 2-minute timed sit-ups, and chin-ups.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    276 views1 page

    Marine Special Forces Workout

    Uploaded by

    joeblow1118638
    This document outlines a 24-step workout routine consisting of bodyweight exercises like pushups, air squats, crunches, burpees, and pullups. It provides the number of repetitions for each exercise and concludes with instructions to perform a maximum number of dead-hang pull-ups, 2-minute timed sit-ups, and chin-ups.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    MARSOC Short Card 0. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21.

    22. 23. Max set of chin-ups 30 Push-ups 30 Air squats 30 Crunches 10 Burpees 10 Windmills 30 Push-ups 30 Mountain climbers 30 Flutter kicks 10 Burpees 10 Cherry pickers (4-count) 30 Push-ups 30 Star jumpers (or jumping jacks) 30 Back Extensions (supermans) 10 Burpees 10 Chain breakers 30 Push-ups 30 Lunges 30 Hello dollies 10 Burpees 10 Trunk twists 3 Max sets of dead-hang pull-ups or flexed-arm hangs Max set of Marine sit-ups (2 minutes timed) Max set of chin-ups

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