Marine Special Operations Command Long Card
Marines MARSOC long card workout
Overview
United States Marine Corps Forces Special Operations Command (MARSOC) training is one of the most intense and complete routines.
Routine
Routine consists of 47 exercises alternating muscle groups so they can be performed without resting.
Total
After completing the circuit, you will have performed these exercises
| Exercise | Total Reps | # Times Used |
|---|---|---|
| Flutter Kicks | ||
| Hello Dolly | ||
| Sit-up | ||
| push-ups | ||
| bodybuilders | ||
| trunk-rotations | ||
| Jumping Jacks | ||
| Half Jack | ||
| boat-house-boogie | ||
| steam-engines | ||
| Squats | ||
| tricep-push-ups | ||
| half-sit-ups | ||
| Crunches | ||
| Windmills | ||
| up-back-and-over | ||
| bend-fore-aft | ||
| Jump Lunge | ||
| boot-slappers | ||
| dive-bombers | ||
| chest-press-flings | ||
| Cherry pickers | ||
| leg-lifts | ||
| press-chest-flings | ||
| sun-gods | ||
| v-ups | ||
| inboard/outboard | ||
| neck-rotations | ||
| Star Jumpers | ||
| standing-hamstring-stretch | ||
| calf-raisers | ||
| calf-stretch | ||
| quad-stretch | ||
| run |
Muscles used
Summary of all the muscles used in this circuit.
| Muscle | # Times Exercised |
|---|
References
- https://officercandidatesschool.com/2014/08/11/challenge-marsoc-short-long-cards/
- United States Marine Forces Special Operations Command Wikipedia Page https://en.wikipedia.org/wiki/United_States_Marine_Forces_Special_Operations_Command
- https://www.marsoc.marines.mil/Portals/31/Documents/Assessment%20and%20Selection%2010%20week%20Prep%20guidebook.pdf
- Marines MARSOC long card
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