Marines MARSOC short card workout
Circuit consists of 15 different exercises without resting in 23 sets performing 473 reps in total .
MARSOC short card circuit is an intense calisthenics workout.
The United States Marine Corps Forces Special Operations Command (MARSOC) is a component command of the Special Operations Command1. For serving as Critical Skills Operators (CSOs) Marines are Recruited and Screened through the MARSOC’s Assessment and Selection Course (A&S).
U.S. Marines2 are an elite fighting force, and this circuit is part of the A&S program, designed to “determine whether or not a CSO candidate has the necessary attributes to successfully complete Special Operation Forces (SOF) entry level training and follow on assignment to an operational unit”3.
CSOs must be mature, intelligent, mentally flexible, determined, and physically fit.
This circuit is part of the program designed to assist “prospective candidates in attaining the appropriate level of physical fitness to be successful at MARSOC’s A&S. Marines attending A&S perform physical tasks involving obstacles, swimming while wearing utilities, and travelling long distances cross country while carrying a rucksack. Total body strength and physical endurance are mission critical at A&S"4.
It consist of 5 sections. The first 4 sections are a sequence of different muscle groups exercises so they can be performed without resting. It basically follows the following exercise structure 4 times:
- Upper Body
- Lower Body
- Mid section
- Total body workout (Burpee with push-up)
And ends with an intense 3 sets/max reps for the back.
After completing the circuit, you will have performed these exercises
|Exercise||Total Reps||# Times Used|
|Burpee with push-up||40||4|
- United States Marine Forces Special Operations Command Wikipedia Page https://en.wikipedia.org/wiki/United_States_Marine_Forces_Special_Operations_Command
- Marines MARSOC long card
- Marines MARSOC short card
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