Day One

For the first day of Marine Fit workout plan will focus on your chest utilizing barbell, dumbbell, and machine movements.  Finished off with a short run.

Day Four

By day four your triceps should be rested up enough from chest day, so that is what we are focusing on today.  You'll finish off the day with a 1.5 mile run.

Day Two

Day two we'll focus on building your biceps to help you master your pull-ups and have nice guns to show off.  You'll finish the day with a short 1.5 mile run.

Day Five

Day five will work your back and help strengthen those muscles needed to carry the heavy weight of this country on.  Today will be your last run of the week as well.

Day Three

Day three starts you out by working your legs and building strength in them.  Let's face it, you can't go on 20 mile humps with chicken legs!

 

Day Six

By day six you're probably wishing you were dead.  We finish off the week by working your shoulders and core.  Big shoulders for big responsibilities...

usmc-ocs-pft-pullups

Marine Fit

Marines are one of the fittest fighting forces on the planet.  They have very stringent weight and fitness requirements, and by far exceed those of the other US branches.  The only thing that comes close are the special force units for each branch.  The Marine Corps Physical Fitness Test (PFT) is scored from three different workouts.  Each Marine must get at least three pullups, 80 crunches, and run three miles in a certain time period (this one is based on age...some call it the old man discount as you get older).  A perfect PFT score is 300 and achieved by the fittest.

The Marine Fit workout is geared toward helping you build that strength and power needed to excel at achieving that perfect score.  We will begin our focus with six reps per set with moderate to heavy weight.  The goal is to lift as heavy as you can and still get six reps.  You will progress through the weeks building up to 12 reps per set, which will challenge you to build both strength and endurance.  Marines have to be strong and be able to go for long lenghts of time.  The program will also focus on building up your running endurance.  The first week will start you off at a 1.5 mile run, and finish off with a final 3 mile run at week 4.  The key is to finish the run without walking no matter your time.

Semper Fi!

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