Tag: training

A quick workout to start the day and week off right. 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 (40 minutes or less) in a UBRR prep workout. Remember to stay hydrated and mark your progress in your workout log […]

Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before heading out. Head out over varied terrain and try to go as fast as you can without running. Going to try to make it a little different by heading out in one direction for an hour by going as fast as you […]

Special Operations Forces Selection PT Preparation Week 12, Day 7 Saturday morning and heading back to the gym for a shoulder and back workout. Use climbing ropes if they are available. Followed by a four-mile run in less than 32 minutes. Log your numbers down in the workout notebook Training: More Preparation for the UBRR: […]

Friday means that it is Leg Day at the gym. Starting with Squats – (front, dumbbell goblet, and barbell), then some lunges and the weighted sled push. And then finish the workout with a five-mile run. Mark your progress down in your workout log book and stretch well after the session. Training: Continue to prep […]

While serving in the American military, there aren’t many three words phrases that will instill a more instant sense of dread than, “GAS! GAS! GAS!” If you’re in training, it means rushing to don your hot, miserable MOPP gear in time to do whatever fresh hell your leadership has planned for you under the guise […]

Back to the gym on Thursday morning for a Chest and Triceps workout before heading out for a 4-mile run. Look to better the standard of 32 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 […]

The Colombian military scoffed at the idea that it is eyeing an invasion of its neighbor Venezuela as “ridiculous.” Colombia’s head of their military forces said on Tuesday to the border area visit. The border between the two countries is wide open and the dire situation of the Venezuelan people is putting a strain on […]

Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march, with a 45-pound rucksack minimum completed in a 90-minute maximum window. Look to better the time that is the standard and remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book and […]

My last duty station in the Marine Corps was as a part of the Inspector-Instructor staff at the 25Th Marine Regiment in Fort Devens, Massachusetts. I-I duty is a unique monster, one worthy of its own analysis, but one thing my time at the regiment afforded me as a lowly sergeant, was the opportunity to […]

Tuesday is our Leg Day at the gym followed by a 4-mile run. Begin with pull-ups, then squats, lunges and the sled push followed by a four-mile run in under 32 minutes. These exercises will build up leg power, strength, and endurance that will serve you well in SOF. Training: Continue to prep for the […]

You know the trope found in secret agent films and novels alike: the Special Operator that is fluent in four languages, can track phones, build homemade explosives, is a parkour fanatic, a highly trained driver, is an expert tracker, better hacker, a master of like four variations of martial arts, and of course, is an […]

A Monday morning pre-test of the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. Always go for perfect form when doing the pushups, it will be an area that is always looked at hard during the PT tests in Selection. After the exercises, a three-mile run as fast as […]