Challenge Yourself with the MARSOC Short and Long Cards

Challenge Yourself with the MARSOC Short and Long Cards

United States Marine Corps Forces Special Operations Command (MARSOC) is the Marines component of the Joint SOC. They?re basically the baddest of the bad in the Marine Corps fraternity, formed straight from the Recon Marines. See if you can keep up with their awesome workouts.

The MARSOC Short Card (sometimes: Recon Short Card)

1. 30 Push-ups

There's always time for fitness

2. 30 Air squats3. 30 Crunches4. 10 Burpees5. 10 Windmills6. 30 Push-ups7. 30 Mountain climbers8. 30 Flutter kicks9. 10 Burpees10. 10 Cherry pickers (4-count)11. 30 Push-ups12. 30 Star jumpers (or jumping jacks)13. 30 Back Extensions (?supermans?)14. 10 Burpees15. 10 Chain breakers16. 30 Push-ups17. 30 Lunges18. 30 Hello dollies19. 10 Burpees20. 10 Trunk twists21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs

Recon Long Card

  1. Side Straddle Hops 30?4
  2. Half Jacks 30?4
  3. Trunk Rotations 10?4
  4. Wind Mills 10?4
  5. Push Ups 50?2
  6. Chest Press Flings 15?4
  7. Dive Bombers 20?2
  8. Boat House Boogie 15?4
  9. Wind Mills 10?4
  10. Tricep Push Ups 25?2
  11. Up Back and Over 10?4
  12. Cherry Pickers 15?4
  13. Push Ups 50?2
  14. Bend Fore Aft 10?4
  15. Sit Ups 200?2
  16. Trunk Rotations 10?4
  17. Push Ups 50?2
  18. Leg Lifts 30?2
  19. Half Sit Ups 50?2
  20. Sun Gods 10?4
  21. Quad Stretch 1 min
  22. 8 Count B Builders 50
  23. V-Ups 20?2
  24. Lunges 20?4
  25. Trunk Rotations 10?4
  26. Flutter Kicks 300?4
  27. Hello Dollies 100?4
  28. Bend Fore Aft 10?4
  29. Push Ups 50?2
  30. Press Chest Flings 15?4
  31. UDT Flutter Kicks 50?2
  32. Crunches 50?2
  33. Inboard/Outboard 10?4
  34. Up Back and Over 10?4
  35. Trunk Rotations 10?4
  36. Neck Rotations 10?4
  37. Tricep Push Ups 25?2
  38. Boat House Boogie 15?4
  39. Dive Bombers 15?2
  40. Steam Engines 30?4
  41. Boot Slappers 20?4
  42. Standing Hamstring Stretch 1 min
  43. Squats 30?4
  44. Calf Raisers 2 min
  45. Calf Stretch 1 min
  46. Star Jumpers 20?2
  47. 12 Count Bodybuilders 25
  48. 3 Mile Run

Good luck on these tough workouts! If you?re brave enough to try them, feel free to comment below to say how you fared.

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