Archive for the ‘endurance course’ Tag


The Memorial Day Murph Challenge is coming May 26th — will you be ready?
20 lb Weighted Vest (optional)
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run


Today, on the eve of their 237th birthday, the Marine Corps publicized their web page detailing the three fitness tests used for assessment, selection and qualification in different phases of basic Marine Corps training. This is a very informative web page with excellent text and illustrations for anyone who wants to know more about physical qualification in the Marine Corps. Note thatyou do not have to be a Marine to put Marine Corps training to work in your own quest for physical fitness. If you want to be fit like a MArine, well then start training like a Marine. What I most appreciate about the training regimens published by the MArine Corps is that they do not require exotic equipment, and they are already proven effective, not experimental. If you are looking for affordable, effective and sustainable physical training, the MArine Corps is a great place to find it! I am speaking from experience on that one! Check out the Marine Corps fitness tests HERE.

If you or your team wants to plan a fitness assessment and organize physical fitness training for work, home and community, give me – Tom Delaney – an e-mail at We will develop a customized program that is affordable, sustainable, effective and most of all – HIGHLY MOTIVATING!


Awesome video from USAF Special Operations Recruiting and Combat Controller training! Check it out! Watch it HERE!


The 4th annual Recon Challenge happened September 15 at Marine Corps Base Camp Pendleton. Recon Challlenge puts two-man Marine Recon teams through a series of obstacles and challenges across a 29.4 mile course. Key skills tested by the event are:

1. Endurance
2. Communication Skills
3. Commitment to Mission Accomplishment

This year 28 Marines in 14 teams competed with each other to complete the course, including (more or less in order):

1. Sprint into surf with 60-70 lb ruck sacks
2. Swim 2,000 meters open water
3. Hike 12.5 miles with gear and rifle
4. Transfer 50 sandbags between pallets separated by 50 meters
5. Assemble M240G machine gun under 15 feet of water
6. Target shooting with pistol and rifle
7. Hike again
8. Drag 250 lb Zodiac raft 50 meters

Winners Master Sgt. Jarvis and Capt. Burns completed the course in 9:28:16. Read a full summary of this awesome event HERE.

DELANEY’S DAILY P.T. – SEPTEMBER 14   Leave a comment

OK, Fridays are an intense Upper Body workout day in the program I am close to finalizing for the season. Two workouts today: noontime suspension training, and an after-work ruck run with MARSOC Short Card calisthenics. Looked like this:

1200: Suspension Training (RIP:60) in Parking Lot
1. Underhand Row: 4×8
2. Rear Deltoid Fly: 4×8
3. Overhand “Prone Grip” Curl: 4×8
4. Triceps Extension: 4×8
5. Rhomboid Pull: 4×8
6. Underhand Curl: 4×8
7. Overhand Grip Row: 4×8
8. Stretch

1745: Ruck Intervals and Modified MARSOC Short Card at Harriett Island and Lilydale Regional Park
Ruck 3.1 miles with a 25 lb pack including 0.9 mile 300 ft ascent segment: 42:15 (not including calisthenic time)
At intervals during ascent completed the following with the 25 lb pack on at all times:
1. Regular Push-ups: 10
2. Squats: 30
3. Elevated Crunches: 30
4. Eight-count Burpees: 5
5. Wide Push-ups: 10
6. Mountain Climbers: 30
7. Flutter Kicks: 30
8. Eight-count Burpees: 5
9. Diamond Push-ups: 10
10. Star Jumpers: 30
11. Back Extensions: 30
12. Eight-count Burpees: 5
13. Regular Push-ups: 10
14. Lunges: 30 (30L + 30R)
15. Hello Dollies: 30
16. Eight-count Burpees: 5
17. Max Pull-ups: 4,1,1,1

The MARSOC Short Card is a real favorite of mine, and can be accessed in the MARSOC A&S Prep Guide HERE.
The weather has been very mild here in Minnesota for working out, and to tell you the truth…kinda boring. I do get a thrill out of running and rucking in the rain, and haven’t had a shot at it lately. Crossing my fingers and keeping an eye on the western horizon! 😉


DELANEY’S DAILY P.T. – SEPTEMBER 13   Leave a comment

Today is a Lower Body workout day in my current plan, which I will post up on a separate page soon. For the design, I went with suspension training followed by sprints and some cool-down calisthenics. Looked like this:

1. Suspension training (RIP:60), 3 circuits of “a” through “d”…
a. Jumping Squats:15
b. Jumping Lunges:15
c. Pistol Squats: 15 (15L + 15R)
d. Mountain Climbers: 15

2. Sprints
a. 20 yds x 6
b. 40 yds x 6
c. 60 yds x 6
d. 80 yds x 4
e. 100 yds x 2

3. Calisthenics
a. Crunches: 50
b. Dirt Dogs 30 (30L + 30R)
c. Flutter Kicks 30

4. Cool Down & Stretch

This whole workout took about one hour, and I did it all in the parking lot adjacent to my building. Besides my Rip:60 straps, the only piece of special equipment I used was a bright orange traffic cone to mark distances for my sprints. All of this is to say that YOU can do this workout over YOUR lunch too! Don’t have an hour, do what you can during your lunch break, and finish it off after work — JUST GET IT DONE!

At home I decided to develop a workout focusing on balance and center of mass, using a BOSU Balance Trainer. Working with the BOSU is a great way to not only work on balance and controlling your center of mass, but also intensely works the small sets balancing musculature in the legs, feet and especially the ankles. That should translate into better running performance for me, especially on the trail and even on obstacle courses. Here’s what I developed tonight:

1. Balance Series without Blindfold
a. Stationary Bounce: 20
b. Rotating Bounce: 10 Clockwise + 10 Counterclockwise
c. Squats: 20
d. Stationary Bounce with One Leg: 20 L + 20 R
e. Rotating Bounce with Left Leg: 10 Clockwise + 10 Counterclockwise
f. Rotating Bounce with Right Leg: 10 Clockwise + 10 Counterclockwise
g. Pistol Squats with Left Leg: 20
h. Pistol Squats with Right Leg: 20

2. Balance Series with Blindfold
a. Stationary Bounce:20
b. Rotating Bounce: 10 Clockwise + 10 Counterclockwise
c. Stationary Stand on Left Leg (“Crane Stance”): 30 seconds
d. Stationary Stand on Right leg (“Crane Stance”): 30 seconds

Eventually I would like to be able to replicate Series 1 with a blindfold on, but it is going to take some time for me to develop moving and rotating balance on one leg with a blindfold on. It’ll happen, I just need more practice. In the meantime I will approach it by practicing stationary stands, then bounces, and then moving to bounces with rotation. A natural progression.

The last piece of PT for the night is my favorite — lookin’ forward to a sold 7 to 8 hours of sleep tonight!

2012 MCRD – SAN DIEGO “BOOTCAMP CHALLENGE”   Leave a comment

This is an awesome event! Loved it! If you’re in the area … wait, no … GET yourself to the area and GET in!