Here is the story…A long time ago, in a gym far, far away I worked with a guy, let’s call him Joe, whose brother was Marine Recon. Joe told me his brother would be coming into town and he wanted a few guys to workout with. The first thing he told me was…This is a real man’s military workout (but here at Eo3 we don’t discriminate, it is a real woman’s military workout too!!)…I should have known that it would be tough.
This was my first glance at high intensity, no-rest style training. This was before I had even heard the word CrossFit and the only form of training I did was strength training.
I jumped at the opportunity to workout with a guy who was Marine Recon. The workout KILLED ME!!! The first thing I did when I got home was to write down everything we did where I could share it with other people….Like you guys, years later.
CRAZY WORKOUT!! Attempt at your own risk.
The Marine Recon Workout
This workout’s effectiveness is based on its intensity. So rest when it says rest and don’t stop unless you have to. The rest periods are bolded.
Grouping #1
Pull-ups
For all the CrossFitters out there…STRICT pull-ups!!
All four types of pull ups should be done in a row. So you do 12, 12, 12, 12 of each exercise. You can rest 10 sec in between each set of 12 (do 12…rest 10 sec…next exercise of 12…rest 10 etc.). You then move to 10, 10, 10, 10. In between rep schemes i.e. 12 reps and 10 reps, you can rest 30 sec. You then move down the line in descending order all the way to two.
- Wide Palms In- 12, 10, 9, 8, 7, 6, 5, 4, 3, 2
- Wide Palms Out- 12, 10, 9, 8, 7, 6, 5, 4, 3, 2
- Close Palms In- 12, 10, 9, 8, 7, 6, 5, 4, 3, 2
- Close Palms out- 12, 10, 9, 8, 7, 6, 5, 4, 3, 2
Reverse Row
Next, you need a bar about 2 feet high and a chair. You will do reverse row but with your feet on the chair hands on the bar, then you pull yourself up to the bar and back down.
- 18, 16, 14, 12
—REST 30 sec to 1 Minute—
Grouping #2
Push ups
You know push ups… so it’s self explanatory. Only rest 10 to 15 sec in between each set, 20 reps…rest 10 sec…30 reps…rest 10 sec…etc.
- Push ups- 20, 30, 40, 50
- Rest 30 sec
- Push ups- 50, 40, 30, 20
—REST 30 sec to 1 Minute—
Grouping #3
Arm Haulers
Now move on to Arm Haulers, stomach on the floor, knees bent toes pointed. Arms should be in front of you, now move your arms like a jumping jack while trying to lift your legs off the ground. You will alternate the tilt of your hand each up and down motion.
- 30 reps
Plank
- Do a 45 sec plank
Side Bridge
Lie on your side and support your body between your forearm and your feet. Hold your opposite arm straight up in the air. Now bring your hip from the floor into the air and back down.
- 30 reps.
These three exercises are done non stop and you do it three times with only 30 sec rest between each round….Looks like this:
3 Rounds
- 30 arm haulers
- 45 sec plank
- 30 side bridges (Both sides)
—REST 30 sec to 1 Minute—
Grouping #4
Dive Bomber Push-Ups
Start on all fours with your but in the air. Then bring your hips to the ground in a forward movement as if you were humping the ground.
- 20 reps
Dips
- 20 reps
This is the same as the last set. Do the dive bomber push-ups then do dips. Stop rest 30 sec and do it again. A total of three rounds.
3 Rounds
- 20 Dive bomber push-ups
- 20 Dips
—REST 30 sec to 1 Minute—
Grouping #5
Hanging Leg Raise & Crunches
Hold yourself in the pull up position with arms at 90 degrees then bring your legs to your chest. For full effect try to bring your hips to your rib cage. Then after doing 15 reps hold your legs straight out for 15 sec, then slow crunches.
3 Rounds:
- 15 Hanging leg raises
- 15 sec hanging leg hold
- 30 slow crunches
Burn Out
Handstand push-ups
- 3×10
Then do burn out with a 500m freestyle swim (or run) we swam.
The actual Marine we were working out with also went for a two mile run after all this, but I was shaky and didn’t know how much more my body could take at the time 🙂