MGySgt Roarke’s (USMC) Workout of the Day – November 9   2 comments


Here’s Master Gunnery Sargeant Roarke’s (USMC, Ret) personal WOD for today:

1. Run 5 miles (easy pace)
2. Swim: 20 laps freestyle
3. Swim: 5 Laps with fins and kick board
4. Seim: 5 Laps underwater with fins
5. Swim: 5 Laps underwater without fins
6. Swim: Tread water for 10 minutes

Read his full traininng blog HERE.

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2 responses to “MGySgt Roarke’s (USMC) Workout of the Day – November 9

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  1. Wow. How long would that work out take you? Does he do one thing right after the other?

  2. MGunz says he PT’s hard, one exercise immediately after another with minimal down time. These are two separate workouts, with a run in the morning annd the swim in the afternnon, each taking about an hour (a little more than an hour for the morning run).

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