MGySgt Paul Roarke’s (USMC) Workout of the Day – October 31   Leave a comment


Here’s Master Gunnery Sargeat Paul Roarke’s (USMC, Ret) personal workout of the day. It starts with equipment and a routine found on the Leadership Reaction Course at his location. with some ingenuity, you can adapt it for what is available at your location. Here’s how it goes:

1. Standard Warm-up
2. Cable Pull-ups (pull-ups on a free hanging cable)
3. Pull-ups: 3×5 & Incline Push-ups 3×25
4. Cable crawls (hanging from and sliding down a 50 ft cable): 2×1 & Crunches: 2×50
5. Weighted Bag Drag (165 lbs): 2 x 40 yards & Push-ups 2×25
6. Weighted Bag Wheel Barrel Ride: 2 x 100 yards & Flutter Kicks 2×50
7. Log Flip (flipping end over end a 12ft 200lb log): 2 x 40 yards) & Wide Push-ups 2×25
8. Ammo Can Stack (large ammo can with about 30lbs of rocks, carry can 50ft lift on to 6ft wall) 2 x 50 ft & Reach Crunches 2 x 50
9. Standard Cool-Down

1/2-Hour Boxing Workout
1. Standard Warm-up
2. Heavy Bag: 15 minutes
3. Rock Climber Pull-ups (RCP) 3 x 5 & Push-ups: 3 x 25
4. Regular Crunches: 50
5. Flutter Kicks: 50
6. Side Crunches: 50
7. Leg Raises: 50
8. Reaching Crunches: 50
9. Standard Cooldown & Stretch

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