Archive for the ‘MARSOC’ Tag

MARSOC VIDEO: ASSESSMENT & SELECTION PHASE 1   Leave a comment

Marine Special Operations Command (MARSOC) released a video depicting what goes on in Phase 1 of MARSOC Assessment and Selection. Even if you are not interested in being a MARSOC candidate, the 10-week training guide and accompanying phone app is an awesome program. You can access the 10-week program and the phone app HERE.

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“MOVE” – SHORT VID ON TRAIL RUNNING   Leave a comment

Trail running doesn’t need to end when the snow flies. I am geared up and ready for snowshoe trekking this winter, and raising money for the Marine Special Operations Command (MARSOC) Foundation. Watch this vid and stay motivated!

DELANEY’S DAILY P.T. – OCTOBER 2   Leave a comment

The cold/flu I picked up last week kicked into full gear while I was out camping. I’m just coming out of the woods now (I guess literally) and working to get rid of the coughs and fatigue. It’s taking a little longer because I can’t get my secret instant cure anymore — the Chinese pork stew with noodles at Chin’s! Chin’s closed down a few months ago and I can tell you that this is a true misfortune. It was the absolute BEST om and pop Chinese restaurant, but it looks like none of teh kids stepped up to take over when retirement time rolled around. So…no more Chinese pork stew.

Anyway, I tried to get back on track with my program yesterday, and added in a couple additional calisthenics for my usual trail run. Looked like this:

3.1 Mile Brickyard Trail & Hill (0.9 mile, 300 ft ascent) Intervals
Modified MARSOC Assessment & Selection “Short Card”

1. Interval 1:
a. Regular Push-Ups 30
b. Squats 30
c. Reverse Push-ups 10
d. Cunches 30
e. Bench Jump (2.5 ft) 10
f. 8-Count Burpees 10

2. Interval 2:
a. Wide Push-ups 30
b. Mountain Climbers 30
c. Reverse Push-ups 10
d. Flutter Kicks 30
e. Bench Jumps (2.5 ft) 10
f. 8-Count Burpees 10

3. Interval 3:
a. Diamond Push-ups: 20
b. Star Jumpers 30
c. Reverse Push-ups 10
d. Back Extensions 30
e. Bench Jumps (2.5 ft) 10
f. 8-Count Burpees 10

4. Interval 4:
a. Regular Push-ups 30
b. Lunges 30 (30L + 30R)
c. Reverse Push-ups 10
d. Hello Dollies 30
e. Bench Jumps (2.5 ft) 10
f. 8-Count Burpees 10

5. FINISH: Pull-ups 3 x MAX

DELANEY’S DAILY P.T. – SEPTEMBER 21   Leave a comment

Today’s PT integrated a shorter run in the afternoon as my wife (yoga instructor) who is rehab’ing from bilateral plantar fasciitis joined in on the run. Her top speed is a jog so I compensated by shortening the afternoon route and donning a 40 lb. weighted vest for myself to slow me down to a matched jogging pace. I’ve done this in the past as a reliable way to be able to run with a slower group yet still get a workout, especially on hills and doing calisthenics. Today’s PT looked like this:

0630
Outdoor 5K Run

1730
Outdoor 2 Mile Brickyard Trail Hills Interval Run with 40 lb weighted vest
Modified MARSOC Assessment & Selection “Short Card” with 40 lb weighted vest
1. Interval 1:
a. Regular Push-Ups 5
b. Squats 30
c. Reverse Push-ups 5
d. Cunches 30
e. 8-Count Burpees 5
2. Interval 2:
a. Wide Push-ups 5
b. Mountain Climbers 30
c. Reverse Push-ups 5
d. Flutter Kicks 30
e. 8-Count Burpees 5
3. Interval 3:
a. Diamond Push-ups: 5
b. Star Jumpers 30
c. Reverse Push-ups 5
d. Back Extensions 30
e. 8-Count Burpees 5
4. Interval 4:
a. Regular Push-ups 5
b. Lunges 30 (30L + 30R)
c. Reverse Push-ups
d. Hello Dollies 30
e. 8-Count Burpees 5
5. FINISH: Pull-ups 3 x MAX

Friday PT is open for participation, so if your fitness goals call for high-standard training, contact me – Tom Delaney – at greatriverfitness@gmail.com. We will design an individualized plan and progress monitoring system, get you set up with 24/7 personal and online coaching, get you in fightin’ shape, and have a really good time doin’ it!

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! 😉

Tom

NEW MARSOC RECRUITING VIDEO: “TODAY WILL BE DIFFERENT!”   Leave a comment