Marines Special Operations Command Short Card Training Circuit

Circuit consists of 15 different exercises without resting in 23 sets performing 473 reps in total .

Overview

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.

Analysis

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:

1. Upper Body
2. Lower Body
3. Mid section
4. Total body workout (Burpee with push-up)
5. Stretching/Relaxing

And ends with an intense 3 sets/max reps for the back.

Video

Circuit

1/ 21

Military Push-Up

30 reps

2/ 21

Squats

30 reps

3/ 21

Crunches

30 reps

4/ 21

Burpee with push-up

10 reps

5/ 21

Windmills

10 reps

*Note: This is an exercise for stretch/relax

6/ 21

Military Push-Up

30 reps

7/ 21

Mountain Climbers

30 reps

8/ 21

Flutter Kicks

30 reps

9/ 21

Burpee with push-up

10 reps

10/ 21

Cherry pickers

10 reps (4-count)

*Note: This is an exercise for stretch/relax

11/ 21

Military Push-Up

30 reps

12/ 21

Star Jumpers

30 reps

13/ 21

Back Extensions

30 reps

14/ 21

Burpee with push-up

10 reps

15/ 21

Chain Breakers

10 reps

*Note: This is an exercise for stretch/relax

16/ 21

Military Push-Up

30 reps

17/ 21

Jump Lunge

30 reps

18/ 21

Hello Dolly

30 reps

19/ 21

Burpee with push-up

10 reps

20/ 21

Trunk Twists

10 reps

*Note: This is an exercise for stretch/relax

21/ 21

Pull Up

max reps 3 sets

Exercises for stretch/relax are not counted in muscles heatmat map and muscle charts

Stats

Total

After completing the circuit, you will have performed these exercises

Exercise	Total Reps	# Times Used
Military Push-Up	120	4
Squats	30	1
Crunches	30	1
Burpee with push-up	40	4
Windmills	10	1
Mountain Climbers	30	1
Flutter Kicks	30	1
Cherry pickers	40	1
Star Jumpers	30	1
Back Extensions	30	1
Chain Breakers	10	1
Jump Lunge	30	1
Hello Dolly	30	1
Trunk Twists	10	1
Pull Up	3	3

Muscles used

Summary of all the muscles used in this circuit.

Muscle	# Times Exercised
Triceps	9
Deltoids	9
Abdomen	9
Pectorals	8
Quadriceps	8
Glutes	8
Hamstrings	7
Calves	4
Lower Back	1
Lats	1

References

• https://www.marsoc.marines.mil/Portals/31/Documents/AssessmentandSelection-Prep-Guide.pdf
• 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
• https://en.wikipedia.org/wiki/United_States_Marine_Corps