Bodybuilding.com Information Motivation Supplementation
in:
What Is The Best Marines Workout?

What is the best Marines workout? Our forum members have put together some workouts and information to help those who may be joining or interested in learning more about the Marine Corp. Check it out!

By: Workout Of The Week


TOPIC: What Is The Best Marines Workout?

The Question:

Training for the Marines is no joke. It's difficult to keep up with the physical demands of the Marines.

What is the best Marines workout? Be specific. Include exercises, sets, reps, rest periods, etc.

What is the hardest part of Marines training?

What are some of the benefits of Marines training compared to other training?

Show off your knowledge to the world!

The Winners:

    New Prizes:
      1st place - $75 in store credit.
      2nd place - $50 in store credit.

To use your credit, e-mail Will @ will@bodybuilding.com for more info.


1st Place - bitterplacebo

The United States Marine Corps basic training is a 13-week course designed not only to familiarize civilians with the duties of military life, but also to mold some of the finest soldiers in the world.

As the first to fight, Marines are trained to be the best and the toughest warriors our country has to offer. As a reflection of their exceptional capabilities, recruits must undergo training that pushes them to their limits and beyond.

While any citizen, man or woman, can enlist for service in the Marine Corps and emerge as a Marine, only the most determined ever do so. Preparing before even arriving at boot camp shows this determination for achievement. Starting early in adopting a new lifestyle can only help in increasing the chance of coming out on the other end successfully.

Recruiters generally encourage aspiring Marines to start a physical training program at least six months before they actually start training as a recruit. This training routine will start to harden the new recruit both physically and mentally for the rigors that lie ahead of them.

Initial Strength Test:

    The focus of the program should be in gaining the ability to pass the Initial Strength Test, and in preparing for passing the Physical Fitness Test required for graduation.

    To prevent delayed entry into recruit training, one must be sure they can meet the minimum standards. Males must have no more than 18% of their weight as body fat, while females must have no more than 26% body fat. Furthermore, an Initial Strength Test is required to be taken.

    If a male is not able to perform 2 pull-ups, 35 crunches in 2 minutes, or a 1.5 mile run in 13:30 he will be assigned to a conditioning platoon until the requirements are met. Similarly, females will also be assigned to conditioning if they cannot do a flexed arm hang for 12 seconds, 35 crunches in 2 minutes, or run 1 mile in 10:30. If the initial standards are met, the normal recruit training will begin.

    The physically demanding parts of recruit training that one should expect to encounter are the obstacle courses as well as the regular involvement in physical activities like running, pushups and crunches.

Physical Fitness Test:

    The final test that a recruit must pass in order to graduate is called the Physical Fitness Test. The minimum female and male requirements are as follows:

    • Males must do 3 pull-ups, do 50 crunches in 2 minutes, and run 3 miles in 28 minutes.

    • Females must maintain a flexed arm hang for 15 seconds, do 50 crunches in 2 minutes, and run 3 miles in 31 minutes.

    Now that we have an idea of what Marine training is like, we can develop a training routine to prepare for getting through those 13 weeks. The following workout attempts to balance the aerobic and strength components of Marine training, while offering the simple, but effective exercises that one may be expected to do frequently in real training.

    Consistently performing the activities outlined for each day will allow for steady progression in both strength and endurance, reflecting upon actual Marine training.

RELATED ARTICLE
Train Like A Soldier! Train Like A Soldier!
As a former Army active-duty soldier, I spent four years training myself and training other soldiers to get in shape and stay in shape according to the Army's standards. I suggest you try training like a soldier!
[ Click here to learn more. ]


Workout:
What is the best Marines workout? Be specific. Include exercises, sets, reps, rest periods, etc.

Before each workout be sure to lightly stretch and warm-up for at least 5 minutes.

Monday:

    3 sets of the following circuit of exercises:

    • Pull-ups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
      Rest 1 minute.
    • Crunches - Attempt as many as possible, up to 100. Use a slow, controlled tempo.
      Rest 1 minute.
    • Pushups - Do as many as possible.
      Rest 1 minute.

    print Click Here For A Printable Log Of Monday.

Tuesday:

Wednesday:

Thursday:

  • Run for a quarter mile at a quick pace that leaves you winded.
    Continue walking for 1 minute.
  • Run for a half mile at a fast pace that leaves you winded.
    Continue walking for 2 minutes.
  • Run for a quarter mile at a quick pace that leaves you winded.
    Cool down walk for 5 minutes.
  • print Click Here For A Printable Log Of Thursday.

Friday:

Saturday:

    Walk, hike or jog at the quickest pace possible to travel either a distance of 3 miles, 5 miles or 10 miles. Incorporate hills and inclines into the exercise.

Sunday:

Advice:

  • Make sure to be eating cleaner foods that are relatively low in fat with plenty of protein to aid the recovery of muscle tissues. Be sure to eat enough carbohydrates to fuel the workouts and also to replenish energy afterwards. Replenish lost fluids by drinking plenty of water.

  • During basic training eight hours of sleep are scheduled for each night. Try to get used to that amount of sleep, while planning to start waking early in the mornings. Getting less than eight hours of sleep each night is not advised. Muscles need this rest time to recover from workouts.

  • It's not the number of repetitions that can be done that are really important. Performing the scheduled training for every day shows the mental discipline required to get through Marine training. You will be ready to approach physical tasks or hardships with more confidence.


Hardest Part:
What is the hardest part of Marines training?

It's an accomplishment to have the determination to see the Marine's basic training all the way to the end. While the physical and mental obstacles are numerous, there are particular challenges that are, without a doubt, more difficult than others. Most would probably agree that the hardest activity that a recruit has to perform is the culminating event, called the Crucible.

Testing the true willpower of recruits, this exercise spans a 54 hour time period in which food and sleep are both limited. A total of two and a half MREs are provided to each recruit to ration out over the event, while there are only eight hours of sleep scheduled over the entire exercise. Total march distances of 40 miles or more should also be expected.

Recruits must perform long marches, solve problems, do night infiltration activities, and work as a team in order to pass the Crucible test. Hunger and fatigue are present throughout the event. Regardless, recruits persevere, working through all the stress and all the tasks as a team. Once complete, they are recruits no longer. Earning the Marine Corps insignia upon completion, they are Marines.

Physical Fitness Test:

    Also noteworthy are those Marines able to complete the Physical Fitness Test with a perfect score. This would entail the following achievements:

    Males Must:

    • Run 3 miles within 18 minutes
    • Perform 20 pull-ups
    • Do 100 crunches in 2 minutes

    Females Must:

    • Run 3 miles within 21 minutes
    • Perform a flexed arm hang for 70 seconds
    • Do 100 crunches in 2 minutes

    Where passing the Crucible is indicative of exceptional willpower, getting a perfect score on the fitness test is an impressive feat of physical ability.


Benefits:
What are some of the benefits of Marines training compared to other training?

Training to be a Marine can be quite a different task than other forms of training. Where bodybuilding emphasizes mass and power lifting focuses on strength, Marine training deals with toughness.

The physical activities of Marines regularly stress the body, often in areas where it is most weak. This makes the mind push back any conceived boundaries or limitations, eliminating weaknesses. The following characteristics are all gained from undergoing Marine basic training.

Confidence:

    Recruits will accomplish tasks they never thought they would be possible of doing. They start believing more in their own abilities, gaining the attitude that they are capable of dealing with most any adversity.

RELATED ARTICLE
Confidence: Achieve It And Realize Your Potential. Confidence: Achieve It And Realize Your Potential.
The following interview is compulsory reading for those who would like to improve their confidence levels and those who are sufficiently confident but would like to gain that all important edge.
[ Click here to learn more. ]

Resilience:

    The training is tough, and so are the Marines. They learn how to cope with the constant stresses put upon them. Instead of goals like building mass or the ability to perform a single act of strength, the training is geared toward consistently being able to function under extremely adverse conditions. The result is a physical endurance unlike any other.

Teamwork:

    Recruits learn how to better work with others as they are shown that this is the only way to accomplish some things. No recruit completes training along. Forming a unit that is greater than the sum of its parts, Marines can perform the greatest of feats in times of need.

Discipline:

    The training of a recruit often gives structure to their lives, learning to reliably start and finish required tasks. As they must pass the Physical Fitness Test twice a year while still serving, Marines usually adopt a more physically active style of living. However, a complete lifestyle change is often evoked, with the training promoting a more balanced and complete individual in all areas of life.

RELATED ARTICLE
Discipline: You Need It To Reach Your Potential. Discipline: You Need It To Reach Your Potential.
We all know real champions are those who push their physiques to the limit and accept nothing but the best from themselves. Their success can be isolated to one point. Discipline!
[ Click here to learn more. ]


Conclusion

To put in some concluding words, I am not myself a Marine. However, I had looked into officer training in my past, still holding it as a future option. Hopefully, the information I presented is accurate and helpful to those aspiring to become Marines.

To those that do not have such plans, maybe you now have a greater appreciation and respect for those training to serve or currently serving as United States Marines. They certainly have earned it from everyone.

I am passionate about topics like this one getting the accurate and effective advice that they deserve. Any questions, comments or suggestions are welcome.

References:

  1. www.Marines.com
  2. www.defenselink.mil
  3. usmilitary.about.com
  4. scetc.tecom.usmc.mil oneweb.utc.edu


2nd Place - RC26
The Marines - The Few, The Proud

Training for the Marines is no joke. It's very difficult to keep up with the physical demands of the Marines.

A Marine Corps is a branch of our country's armed forces and is intended to use armor, aircraft and watercraft. The United States Marine Corps, which is the largest in the world, has about 180,000 active and 40,000 reserve Marines. That is a low number, especially in a country with a population over 300,000,000 people.


Basic Physical Fitness

In order to be accepted into the Marines, one must have a basic physical fitness level along with great courage and determination.

Males:

    A physical fitness test for males consists of three events, pull-ups, crunches, and a 3 mile run.

    Minimum Requirements:

    • Ages 17-26 - 3 pull-ups, 50 crunches in 2 minutes, 3 mile run in 28 minutes

    • Ages 27-39 - 3 pull-ups, 45 crunches in 2 minutes, 3 mile run in 29 minutes

    • Ages 40-45 - 3 pull-ups, 45 crunches in 2 minutes, 3 mile run in 30 minutes

    • Ages 46+ - 3 pull-ups, 40 crunches in 2 minutes, 3 mile run in 33 minutes

    scetc.tecom.usmc.mil

Females:

    A physical fitness test for females also consists of three events, the flexed arm hang, crunches, and a 3 mile run.

    Minimum Requirements:

    • Ages 17-26 - flexed arm hang for 15 seconds, 50 crunches in 2 minutes, 3 mile run in 31 minutes

    • Ages 27-39 - flexed arm hang for 15 seconds, 45 crunches in 2 minutes, 3 mile run in 32 minutes

    • Ages 40-45 - flexed arm hang for 15 seconds, 45 crunches in 2 minutes, 3 mile run in 33 minutes

    • Ages 46+ - flexed arm hang for 15 seconds, 40 crunches in 2 minutes, 3 mile run in 36 minutes

    scetc.tecom.usmc.mil

    In order to meet the minimum requirements, one must train on a daily basis. Calisthenics such as pull-ups and push-ups will be included. Cardio will also be integrated into the routine. Training for about 3-to-6 months should prepare you for the physical fitness test.


Workout:
What is the best Marines workout? Be specific. Include exercises, sets, reps, rest periods, etc.

The Split:

  • Monday - Calisthenics
  • Tuesday - Cardio
  • Wednesday - Calisthenics
  • Thursday - Cardio
  • Friday - Calisthenics
  • Saturday - Cardio
  • Sunday - Rest Day

Monday - Calisthenics:

Body Part Exercise Sets Reps
Lats Pull-ups 3 Reach Failure
Pecs Pushups 3 Reach Failure
Abs Crunches 3 Reach Failure

print Click Here For A Printable Log Of Monday.

Tuesday - Cardio:

    3 mile run in the shortest time possible.

Wednesday - Calisthenics:

Body Part Exercise Sets Reps
Lats Wide-Grip Rear Pull-ups 3 Reach Failure
Pecs Push-ups With Feet Elevated 3 Reach Failure
Abs Cross Body Crunch 3 Reach Failure

print Click Here For A Printable Log Of Wednesday.

Thursday - Cardio:

    5 mile run in the shortest time possible.

Friday - Calisthenics:

Body Part Exercise Sets Reps
Lats Pull-ups 3 Reach Failure
Pecs Pushups 3 Reach Failure
Abs Crunches 3 Reach Failure

Saturday - Cardio:

    3 mile run in the shortest time possible.

Sunday - Rest Day:

Diet:

    In order to perform with maximum intensity, make sure you eat right. Don't eat like a bodybuilder, but eat plenty of protein, moderate carbs, and minimal fat. Eat every 3-to-4 hours to get 4-to-5 meals each day. Drink plenty of water and supplement with protein shakes and a multivitamin. A fat loss/ energy supplement is optional.

Animal

Supplement Recommendations:

Sleep:

    Don't train on your rest days and get at least eight hours of sleep each day. Sleep affects your mental, physical and emotional well being. When you sleep, your body produces the most growth hormone, which speeds up your muscles' recovery time, so you can wake up the next morning and train like an animal.

RELATED ARTICLE
Getting Your Rhythm Down: Improving Your Sleep Habits! Getting Your Rhythm Down: Improving Your Sleep Habits!
The average healthy individual needs to live on a 25-hour cycle, but of course our planet is on a 24-hour cycle. Get some great tips right here for establishing better sleeping habits.
[ Click here to learn more. ]


Hardest Part:
What is the hardest part of Marines training?

The hardest part of Marine training is the mental part of it. Having good discipline is a must for anyone looking into the Marine corps. When the basic training is completed and the physical fitness test is passed, there's another activity that's has to be performed, the Crucible.

This is the ultimate test for Marine recruits. The Crucible is a 54-hour activity that includes 40-mile marches, infiltration courses, and plenty of cooperation and teamwork between the Marine recruits. Only 8 hours of sleep are allowed during this activity, and very little food and water is provided.

This activity is designed to turn you into a Marine. Completing this activity is more mental than physical. Just like the mind-muscle connection in bodybuilding, in order to complete the Crucible, you have to put your mind into it 100 percent and not give up.


Benefits:
What are some of the benefits of Marines training compared to other training?

Marines training isn't about building big muscles or lifting massive poundages, it's about developing good discipline, courage and compassion. When training for the Marines, you achieve high levels of aerobic and anaerobic endurance. You also learn to help others and in some cases save their lives. Last but not least, you learn that team work leads to success, victory and triumph.

If you don't plan on staying in the Marines for long, all the training you completed can help you in other aspects of life. You'll find out that once you set a realistic goal and work hard to achieve it, you can accomplish anything you desire.

Just remember that it's more mental than physical. Before trying to become a Marine, put yourself in the correct mental being and focus on your goals one hundred percent. There's a reason why they call the Marines "The Few, The Proud," and that's because only a select few (those who can make it through) are given this honorable position.

RELATED ARTICLE
The War In The Middle East. The War In The Middle East.
Hostilities are still alive and well in Iraq. Today we are going to get a bodybuilders perspective on the action and live's of those in Iraq. Get Damion Ricketts story right here.
[ Click here to learn more. ]

References:

  1. www.Marines.com
  2. en.wikipedia.org
  3. en.wikipedia.org
  4. www.defenselink.mil
  5. scetc.tecom.usmc.mil


Review Of Other Articles
Or "Why Wasn't Mine Picked?"


THESTUD

Pro's

  • Followed outline.

Con's

  • Not enough content. Writer did not demonstrate command of the subject.
  • Comments: A pleasant conversational style and natural ability to tell a story in print were marred by lack of research.


SD Tribal

Pro's

  • Followed outline.

Con's

  • Did not demonstrate command of subject. Sentence and paragraph formation errors.
  • Comments: There are really only two strong approaches to this Workout of the Week topic. You are a marine who knows this drill or you research and quote your sources. Neither occurred here. This writer showed some basic abilities that need fine tuning. Reading Strunk's elements of Style and better research will probably help in future efforts.


What Is The Best Marines Workout?

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Workout Of The Week's Main Page

Back To The Articles Main Page.

Related Articles
Fitness 911: 6 Super-Fit Men And Women Who Serve And Protect
Military Bodybuilder Of The Month: John Martin
Military Bodybuilder Of The Month: Arvin Combs



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

2 Ratings

0

Comments

Showing 0 - 0 of 0 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Showing 0 - 0 of 0 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com