Marine Corps Officer Selection Programs

Marine Corps Ab Workout

This Marine core workout is based on the same simplistic approach to fitness training as Major Armstrong's pullup program. This program should be done Monday through Friday along with the pullup workout.

Day 1

Do three maximum effort sets. Rest 60-90 seconds between each set. As soon as you stop (even for one second), that set is complete.

Day 2

Pyramid day. Begin with 20 repetitions. Each consecutive set should increase by ten until you can not complete the required amount without pausing. Then do a maximum effort set. Rest 1 second per crunch of the previous set.

Day 3

Do five 20-second sets. If you have to pause between repetitions, that is OK for this days workout. However, do as many as you can in each 20-second set as if you were taking the PFT. Rest 25 seconds between each set.

Day 4

Do 50 repetitions as fast as possible (without stopping if you can). Rest for 60 seconds. Do 30 repetitions as fast as possible. Rest for 45 seconds. Do 20 repetitions as fast as possible. Rest for 30 seconds. Do a maximum effort set.

Day 5

Do as many crunches as possible in 2 minutes just like the PFT. Rest for 90 seconds and do a maximum effort set.