MARSOC

Air Force Reserve 301st Rescue Squadron HH-60 Pave Hawk helicopters deliver West Coast based Navy SEALs to swim out remains during a burial at sea for former SEALs who passed away during the previous year. The memorial service was held on the beach where “Scouts and Raiders,” precursors to the SEALs, once trained for the […]

Friday morning gym day and what better way to kick the weekend off than with Leg Day. Starting with Squats – front, dumbbell goblet, and barbell, then some lunges and after the weighted sled push. This will build up the strength and endurance to carry the rucksack.  And we’ll finish the workout off with a […]

A U.S. Army Paratrooper assigned to 2nd Battalion, 503rd Infantry Regiment, 173rd Airborne Brigade, sets up an M18 Claymore mine during Ranger Tactical Training at Caserma Del Din, Vicenza, Italy, Dec. 21, 2017. The 173rd Airborne Brigade is the U.S. Army Contingency Response Force in Europe, capable of projecting ready forces anywhere in the U.S. […]

Chest and Triceps workout at the gym today before a 5-mile run. Shoot for a time below the standard of 40 minutes. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book. Training: More Preparation for the UBRR: 3 x 12 Bench Press 3 x […]

An East Coast-based Navy SEAL stacks M888 mortar rounds in preparation of indirect-fire training May 5, 2017 at Camp Shelby, Miss. during TRIDENT 17. TRIDENT 17 is Naval Special Warfare’s premier joint training event that encompasses several Special Operations Forces and conventional military participants, as well as partner nations and partner agencies to create realistic, […]

Time to head over to the gym for some shoulder and back work. As we mentioned in another post, these shoulder workouts help in rucking, especially once in Selection. Be sure to log the progress down in your workout log book. And because Wednesday is one of our rucking days, strap on a 45-pound minimum […]

U.S. Special Forces Soldiers conduct vehicle movement during a training event at Panzer Kaserne, Germany, November 30, 2017. This was part of a month-long training event that finished with a culminating exercise using real-world scenarios to evaluate team skills and readiness.   U.S. Army photo by Staff Sgt. Matt Britton   Watch American Special Forces […]

Tuesday is Leg Day at the gym, and a perfect way to shake off those doldrums. Begin with pull-ups and towel pull-ups for those who don’t have access to climbing ropes. Then squats with lighter weights with more reps, lunges and the sled followed by a three-mile run Training: Continue to prep for the UBRR […]

U.S. Marines from the Marine Special Operations Command and the Chilean Army special forces, perform close quarters combat Oct. 30, 2017 at Camp Shelby, Mississippi. Exercise Southern Strike 18 is a total force, multi-service training exercise hosted by the Mississippi Air National Guard‘s Combat Readiness Training Center in Gulfport, Mississippi, Oct. 23 through Nov. 4, […]

We’ll kick off our Monday and work week with a mini-UBRR test. Start off with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups and dips before a 5-mile run. The standard is 40-minutes but shoot for something bellow that. Remember to stay hydrated and mark your progress in your […]

U.S. Special Forces Soldiers conduct Close Quarters Battle training at Panzer Kaserne, Germany, November 27, 2017. This was part of a month-long training event that finished with a culminating exercise and real-world scenarios.   U.S. Army photo illustration by Staff Sgt. Matt Britton   Watch U.S. Army soldiers conduct close quarters battle training in the […]

It is time for our Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before heading out for an 8-mile rucksack march. Head out over varied terrain and try to go as fast as you can without running. The standard is 120 minutes. Aim to lower that Stretch well both before and […]