MGySgt Roarke’s (USMC) Workout of the Day – November 13   Leave a comment

Here’s Master Gunnery Sargeant Paul Roarke’s (USMC, Ret.) workout of the day as posted at his Corps Strength blog:

Cable Commando Pull-ups 5, 5, 5 with incline pushups 25,25,25
Cable crawl 50ft X 2 with a set of regular crunches on each end 50,50
Dummy drag (this is the hardest thing I do here) 40 yards X 2 with regular pushups 25, 25
Log squats (I got a ton of comments on the pic I put up of this?) 6, 6, with elevated crunches 50,50
Ammo can lift. This where I pull a 50lb ammo can up about 20 ft with a rope. I pull it up and let it down twice without stopping for one set; 2 sets with wide pushups 25, 25
12ft log flip 40 yards x 2 with Hello dollies 50, 50,
Barrel lift and carry. I carry a 55 gallon drum (with about 50lbs of water in it) 25 ft and put it on a 4ft wall. Then take it down and carry it 25 ft and put it on a 3ft wall for 1 set.
2 sets with narrow pushups 25, 25,
Wheel Barrel push.


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