The MARSOC Short Card NOTE: Anytime the workout references the short card being executed, it is referring to all of the below exercises. The short card consists of 21 individual exercises. 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, but you should eventually work up to the below reps. If you would like to add in a bonus round to the MARSOC short card that focuses on your PFT training, then execute the additional sets listed at the bottom of the 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 Additional Sets 0. Max set of chin-ups 22. Max set of Marine sit-ups (2 minutes timed) 23. Max set of chin-ups This one hurts.
Posted on: Sat, 30 Aug 2014 19:40:12 +0000
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