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In the memory of the Marine Corps and to celebrate it's 235th birthday I have constructed these three workouts to be attempted at your own risk. The Intermediate workout is probably the most fun, while the advanced is simple with it's own challenges.

Take the time to check out these workouts and change up your routine a bit and give these a shot.

By the way for a perfect Physical Fitness Test score in the Marine Corps you have to be able to run 3 miles in under 18 minutes; perform 20 pull ups from a dead hang (no kip & no swing – we talking strict); and 100 sit ups in under 1 minute. Each event counts as 100 points, for a total of 300. All preformed in succession to each other on the same day. One day maybe you will go out and test yourself against the President's own United States Marine Corps.

In the meantime, good luck and have fun trying out the workouts.

Beginner's Workout

Frequency: 3 days a week program. 1 day on and 1 day off.
Equipment: (Optional: Pull up Bar | Jungle Gym | TRX System)
Duration: 4 Weeks

1.5 Walk / Run

You can walk or run one and a half miles, and you are attempting to improve your time every training day. Attempt to run further or walk faster; attempting to work up to a run. Goal is to be able to complete the 1.5 in under 13 minutes.

Pullup / PushUp (3 Sets of 10 | 10)

You will not perform a full pullup, instead you want to find a Bar low enough that will allow you to keep your feet on the ground or get on a bench / chair inside your home if you have one of the indoor pull-up stations. After performing 10 Assisted pull ups getting your chin over the bar by whatever means you can allow your arms to do as much work as possible.

Then immediately complete a set of ten push ups, however you need to do them.

Repeat this 3 times for 10 sets on each set.

Curl-up

You will lie on your back and attempt to do as many curl ups as possible. To perform a curl up, you are to lie on your back with your feet near your butt and look as though you are in the normal sit up position. From here you will squeeze your bellybutton in as hard (Think as in you can try to touch your spine with your bellybutton.) Then with your chin tucked in you will curlup until your shoulder blades are off the floor.

You will perform as many sets as you can until you reach 100 Reps. Try to reduce the number of sets each day.

Intermediate Workout

Frequency: 4 Days per week. 2 days on 1 day off.
Equipment: (Optional: Pull up Bar | Jungle Gym | TRX System)
Rest: Catch your breathe
Duration: 2 Weeks

Workout A

Run
1.5 Miles. Goal: 10 minutes or less.

Pull Ups + Jump Squats
4 sets of 10. You will attempt to perform 10 pull ups, getting your chin over the bar or threshold by whatever means necessary and immediately get off the bar to perform 10 jump squats.

Curl-up + Flutter Kicks
4 sets of 10. You will attempt to perform 10 curl-ups and Immediately perform 10 flutter kicks. Both counts of 10 are on a four count, (example: 1-2-3- 1 ; 1-2-3-2; 1-2-3-3; 1-2-3-4; etc …)

Workout B

Run
3 miles. Goal: 22 minutes or less.

Push Ups + Mountain Climbers
3 sets of 10 push ups immediately go into performing 10 mountain climbers. Both counts of 10 are on a four count, (example: 1-2-3- 1 ; 1-2-3-2; 1-2-3-3; 1-2-3-4; etc …)

Curl-Ups
1 set of 100 crunches. Goal: Under 1 minute.

Advanced Workout

Frequency: 3 days a week program. 1 day on and 1 day off.
Equipment: (Optional: Pull up Bar | Jungle Gym | TRX System)
Duration: 1 Week
* Note: Only do this workout if you can perform at least 10 pull ups unassisted.

Run
3 Miles. Goal: 18 Minutes

Pull Ups + Push Up + Mountain