Focus:, Pull-ups/Push Ups, Focus: Pull-ups/Push Ups,
(2-a-day)
AM Session Focus: USMC PFT No.
1 • 5x Walking Lunges
Warm up: 4 Rounds
• 200m Run
• 8x Push-Ups
• 10x Sit-Ups
• Instep Stretch
Rest 3 Minutes before USMC PFT
Training: USMC PFT
• 2 min. Max Pull-Ups or
Max Push Ups
• Rest 10 Minutes
• 2 min. Max Crunches
• Rest 10 Minutes
• 3 Mile Run (timed)
PM Session Focus: Pull-
Ups/Flexed-Arm Hang, Crunches
Training:
(1) 5 Rounds Pull-Ups/Push Ups
@ 30% of your Max Reps Scored
on USMC PFT No. 1 Every 60
Seconds,
• then... 1 Round, Max
Reps Pull-ups/ Push Ups
(2) 5 Rounds
• Crunches 30% of your
Max Reps Scored on
USMC PFT No. 1 Every
60 Seconds,
• then... 1 Round, Max
Reps
(3) 3 Rounds
• 5x Y+L @ 2.5#
• 3x Shoulder Sweep
Focus: Run, Pull-ups/Push Ups, (2-a-day)
Crunches, Work Capacity, Run Crunches, Run
Warm up: 5 Rounds Warm up: 4 Rounds
• 100m Run, moderate
• 3/5x Pull-Ups pace
• 5x Burpees • 8x Situps
• Pigeon Stretch • 4/8x Alligator Push-
Ups
Training:
(1) 10 Rounds, Every 60 • Hip Flexor Stretch
Seconds Training:
• 15% of your Max (1) 5 Rounds
Reps on Pull Ups or • Pull-Ups or Push Ups -
Push Ups Scored on 30% of your Max Reps
USMC PFT 1 Scored on USMC PFT 1
• then... 1 Round, Max Every 60 Seconds,
Reps/Time • then... 1 Round, Max
• Move immediately Reps/Time
(2) 5 Rounds
from the Pull-
Ups/Push Ups to the • Crunches 30% of your
Crunches and vice Max Reps Scored on
versa. USMC PFT 1 Every 60
• Anchor your feet for Seconds,
the Crunches. • then... 1 Round, Max
(2) 10 Rounds Reps
• 60m Sprint @ (3) 2 Rounds
designated USMC • 2 Mile Run @
PFT No. 1 run time designated USMC PFT
pace No. 1 run time pace
• Rest 3 minutes • Rest 5 minutes
(4) 2 Rounds
• Hip Flexor + Instep +
Pigeon Stretch
• Lat + Pec Stretch
Crunches AM Session Focus: Pull-ups/Push
Warm up: 4 Rounds Ups, Crunches, Strength
Warm up: 5 Rounds
• 200m Run
• 5x Walking Lunges
• 8x Push-Ups
• 3/5x Pull-Ups
• 10x Crunches
• 5x Burpees
• Instep Stretch
• Pigeon Stretch
Training: Training:
(1) 6 Rounds (1) 5 Rounds
• 400m Run @ • Pull-Ups/Push Ups
designated USMC PFT - 35% of your Max
No. 1 run time pace Reps Scored on USMC
• Rest 2 minutes PFT No. 1 Every 60
(2) 10 Rounds, Every 60 Seconds,
Seconds • then... 1 Round, Max
• 15% of your Max
Reps
(2) 5 Rounds
Reps/Time Scored on
• Crunches 35% of your
USMC PFT 1 Pull-Ups Max Reps Scored on
or Push Ups, USMC PFT No. 1 Every
and Crunches 60 Seconds,
• then... 1 Round, Max • then... 1 Round, Max
Reps/Time Reps
• Move immediately (3) 6 Rounds
from the Pull- • 5x Front Squat, increase
Ups/Flexed-Arm Hang load each round until
to the Crunches and 5x are hard but doable,
vice versa. • then immediately .... 2x
Squat jumps
• Anchor your feet for
• Lat + Pec Stretch
the Crunches.
PM Session Focus: Run
(3) 2 Rounds
Training:
• Instep Stretch (1) 3.5 Mile Run @designated
• Lat + Pec Stretch USMC PFT No. 1 run time pace
(2) 2 Rounds
• Hip Flexor + Instep +
Pigeon Stretch
Focus: Pull-ups/Push Ups, Focus: Pull-ups/Push Ups, Focus: Pull-ups/Push Ups, Back to Plan (2-a-day)
Crunches, Run Crunches, Work Capacity, Run Crunches, Run Focus: Run, Pull-ups/Push Ups, AM Session Focus: Pull-ups/Push
Warm up: 4 Rounds Warm up: 4 Rounds Warm up: 5 Rounds Crunches Ups, Crunches, Strength
Warm up: 4 Rounds
• 100m Run, moderate • 200m Run • 5x Walking Lunges Warm up: 4 Rounds
• 100m Run, moderate • 200m Run
pace • 8x Push-Ups • 3/5x Pull-Ups
• 8x Push-Ups
• 8x Situps • 10x Crunches • 5x Burpees pace
• 8x Situps • 10x Crunches
• 4/8x Alligator Push-Ups • Instep Stretch • Pigeon Stretch
• 4/8x Alligator Push- • Instep Stretch
• Hip Flexor Stretch Training: Training: Training:
Training: (1) 10 Rounds, Every 60 (1) 5 Rounds Ups (1) 5 Rounds
(1) 5 Rounds Seconds • Pull-Ups/Push • Hip Flexor Stretch • Pull-Ups/Push Ups 40%
• Pull-Ups/Push Ups - 35% • 20% of your Max Ups 40% of your Max Training: of your Max Reps/Time
of your Max Reps Reps/Time Scored on Reps/Time Scored on (1) 3 Mile Run @designated Scored on USMC PFT 1
Scored on USMC PFT 1 USMC PFT 1 Pull- USMC PFT 1 Every 60 USMC PFT No. 1 run time pace Every 60 Seconds,
Every 60 Seconds, Ups/Push Ups Seconds, (2) 10 Rounds, Every 60 • then... 1 Round, Max
• then... 1 Round, Max • then... 1 Round, Max • then... 1 Round, Max Seconds Reps/Time
Reps/Time Reps/Time Reps/Time • 20% of your Max (2) 5 Rounds
(2) 5 Rounds (2) 4 Rounds (2) 5 Rounds Reps/Time Scored on • Crunches 40% of your
Max Reps Scored on
• Crunches 35% of your • 800m Run • Crunches 40% of your USMC PFT 1 Pull-
USMC PFT No. 1 Every
Max Reps Scored on @designated USMC Max Reps Scored on Ups/Push Ups
60 Seconds,
USMC PFT No. 1 Every PFT No. 1 run time USMC PFT No. 1 Every • then... 1 Round, Max
• then... 1 Round, Max
60 Seconds, pace 60 Seconds, Reps/Time
Reps
• then... 1 Round, Max • Rest 2 minutes • then... 1 Round, Max (3) 2 Rounds (3) 6 Rounds
Reps (3) 2 Rounds Reps • Instep Stretch • 5x Walking Lunge,
(3) 3 Mile Run @designated • Instep Stretch (3) 2 Round • Lat + Pec Stretch increase load each
USMC PFT No. 1 run time pace • Lat + Pec Stretch • 2 Mile Run round until 5x are hard,
(4) 2 Rounds @designated USMC but doable,
• Pigeon Stretch PFT No. 1 run time • then immediately .... 1x
Jumping Lunge
• Hip Flexor Stretch pace
• Rest 5 minutes • Lat + Pec Stretch
• Lat + Pec Stretch PM Session Focus: Run Training:
Back to Plan (4) 2 Rounds
(1) 4 Mile Run @designated USMC
• Hip Flexor + Instep + PFT No. 1 run time pace
Pigeon Stretch (2) 2 Rounds
• Lat + Pec Stretch • Hip Flexor + Instep +
Pigeon Stretch
(2-a-day) Focus: Pull-ups/Push Ups, Focus: Pull-ups/Push Ups, Crunches, Focus: Run, Pull-ups/Push Ups, (2-a-day)
AM Session Focus: USMC PFT No. Crunches, Work Capacity, Run Run Crunches AM Session Focus: Strength, Pull-
2 Warm up: 5 Rounds Warm up: 4 Rounds Warm up: 4 Rounds ups/Push Ups, Crunches
Warm up: 4 Rounds • 5x Walking Lunges • 100m Run, moderate • 200m Run
Warm up: 5 Rounds

• 200m Run pace • 5x Walking Lunges

• 3/5x Pull-Ups
• 8x Push-Ups • 5x Burpees
• 10x Sit-Ups • Pigeon Stretch
• Instep Stretch Training:
Rest 3 Minutes before USMC PFT (1) 10 Rounds, Every 60
Training: USMC PFT Seconds
• 2 min. Max Pull-Ups or • 15% of your Max
Max Push Ups Reps Scored on
• Rest 10 Minutes USMC PFT 2 Pull-
• 2 min. Max Crunches Ups/Push Ups
• Rest 10 Minutes • then... 1 Round, Max
Reps
• 3 Mile Run (timed)
PM Session Focus: Pull-Ups/Push (2) 10 Rounds
Ups, Crunches • 60m Sprint
Training: @designated USMC
(1) 5 Rounds PFT No. 2 run time
• Pull-Ups/Push Ups 30% pace
of your Max Reps/Time • Rest 3 minutes
Scored on USMC PFT 2 (3) 2 Rounds
Every 60 Seconds, • Instep Stretch
• then... 1 Round, Max • Lat + Pec Stretch
• 8x Push-Ups
• 8x Situps • 3/5x Pull-Ups
• 10x Crunches
• 4/8x Alligator Push-Ups • 5x Burpees
• Instep Stretch
• Hip Flexor Stretch • Pigeon Stretch
Training: Training: Training:
(1) 5 Rounds (1)7 Rounds (1) 5 Rounds
• Pull-Ups/Push Ups 30% • 400m Run • Pull-Ups/Push Ups 35%
of your Max Reps Scored @designated USMC of your Max Reps/Time
on USMC PFT 2 Every 60 PFT No. 2 run time Scored on USMC PFT 2
Seconds, pace Every 60 Seconds,
• then... 1 Round, Max • Rest 2 minutes • then... 1 Round, Max
Reps (2) 10 Rounds, Every 60 Reps
(2) 5 Rounds Seconds (2) 5 Rounds
• Crunches 30% of your • Crunches 35% of your
• 15% of your Max Reps
Max Reps Scored on Max Reps Scored on
USMC PFT No. 2 Every 60
Scored on USMC PFT 2 USMC PFT No. 2 Every
Seconds, Pull-Ups/Push Ups 60 Seconds,
• then... 1 Round, Max
and Crunches • then... 1 Round, Max
Reps • then... 1 Round, Max Reps
(3) 2 Rounds Reps/Time (3) 6 Rounds
• 2 Mile Run @designated (3) 2 Rounds • 5x Front Squat, increase
USMC PFT No. 2 run time • Instep Stretch load each round until
pace • Lat + Pec Stretch 5x are hard but doable,

Reps/Time Back to Plan • Rest 5 minutes • then immediately .... 2x

(4) 2 Rounds Squat jumps
(2) 5 Rounds
• 800m Run @designated • Lat + Pec Stretch
• Crunches 30% of your USMC PFT No. 2 run time PM Session Focus: Run
Max Reps Scored on pace Training:
USMC PFT No. 2 Every • Rest 4 minutes (1) 4.5 Mile Run @designated
60 Seconds, (5) 2 Rounds USMC PFT No. 2 run time pace
• then... 1 Round, Max • Hip Flexor + Instep +
(2) 2 Rounds
Reps Pigeon Stretch • Hip Flexor + Instep +
Pigeon Stretch
(3) 3 Rounds • Lat + Pec Stretch
• 5x Y+L @ 2.5#
• 3x Shoulder Sweep
Back to Plan Focus: Pull-ups/Push Ups, Focus: Pull-ups/Push Ups, Focus: Run, Pull-ups/Push Ups, (2-a-day)
Focus: Pull-ups/Push Ups, Crunches, Work Capacity, Run Crunches, Run Crunches AM Session Focus: Strength, Pull-
Crunches, Run Warm up: 4 Rounds Warm up: 5 Rounds Warm up: 4 Rounds ups/Push Ups, Crunches
Warm up: 4 Rounds
Warm up: 4 Rounds • 200m Run • 5x Walking Lunges • 100m Run, moderate
• 100m Run, moderate • 200m Run
• 8x Push-Ups • 3/5x Pull-Ups pace
• 8x Push-Ups
pace • 10x Crunches • 5x Burpees • 8x Situps
• 8x Situps • 10x Crunches
• Instep Stretch • Pigeon Stretch • 4/8x Alligator Push-
• 4/8x Alligator Push-Ups Ups • Instep Stretch
Training: Training: Training:
• Hip Flexor Stretch (1) 10 Rounds, Every 60 (1) 5 Rounds • Hip Flexor Stretch (1) 5 Rounds
Training: Seconds • Pull-Ups/Push Ups - Training: • Pull-Ups/Push Ups 40%
(1) 5 Rounds • 20% of your Max 40% of your Max (1) 3.5 Mile Run @designated of your Max Reps/Time
• Pull-Ups/Push Ups 35% Reps Scored on Reps/Time Scored on USMC PFT No. 2 run time pace Scored on USMC PFT 2
of your Max Reps USMC PFT 2 Pull- USMC PFT 2 Every 60 (2) 10 Rounds, Every 60 Every 60 Seconds,
Scored on USMC PFT 2 Ups/Push Ups Seconds, Seconds • then... 1 Round, Max
Every 60 Seconds, • then... 1 Round, Max • then... 1 Round, Max • 20% of your Max Reps Reps/Time
• then... 1 Round, Max Reps/Time Reps Scored on Pull- (2) 5 Rounds
Reps/Time (2) 5 Rounds (2) 5 Rounds Ups/Push Ups • Crunches 40% of your
(2) 5 Rounds • 800m Run • Crunches 40% of your • then... 1 Round, Max Max Reps Scored on
USMC PFT No. 2 Every
• Crunches 35% of your @designated USMC Max Reps Scored on Reps/Time
60 Seconds,
Max Reps Scored on PFT No. 2 run time USMC PFT No. 2 Every (3) 2 Rounds
• then... 1 Round, Max
USMC PFT No. 2 Every pace 60 Seconds, • Instep Stretch Reps
60 Seconds, • Rest 2 minutes • then... 1 Round, Max • Lat + Pec Stretch (3) 6 Rounds
• then... 1 Round, Max (3) 2 Rounds Reps • 5x Walking Lunge,
Reps • Instep Stretch (3) 2 Rounds increase load each
(3) 3.5 Mile Run @designated • Lat + Pec Stretch • 2 Mile Run round until 5x are hard,
USMC PFT No. 2 run time pace @designated USMC but doable,
(4) 2 Rounds PFT No. 2 run time • then immediately .... 1x
• Hip Flexor + Instep + pace Jumping Lunge
Pigeon Stretch • Rest 5 minutes • Lat + Pec Stretch
PM Session Focus: Run
• Lat + Pec Stretch (4) 2 Rounds
Training:
• 800m Run (1) 5 Mile Run @designated USMC
@designated USMC PFT No. 2 run time pace
PFT No. 2 run time (2) 2 Rounds
pace • Hip Flexor + Instep +
• Rest 4 minutes Pigeon Stretch
(5) 2 Rounds Back to Plan
• Hip Flexor + Instep +
Pigeon Stretch
• Lat + Pec Stretch
(2-a-day) Focus: Pull-ups/Push Ups, Focus: Pull-ups/Push Ups, Focus: Run, Pull-ups/Push Ups, (2-a-day)
AM Session Focus: USMC PFT No. Crunches, Work Capacity, Run Crunches, Run Crunches AM Session Focus: Strength, Pull-
3 Warm up: 5 Rounds Warm up: 4 Rounds Warm up: 4 Rounds ups/Push Ups, Crunches
Warm up: 5 Rounds
Warm up: 4 Rounds • 5x Walking Lunges • 100m Run, moderate • 200m Run
• 200m Run • 5x Walking Lunges
• 3/5x Pull-Ups pace • 8x Push-Ups
• 3/5x Pull-Ups
• 8x Push-Ups • 5x Burpees • 8x Situps • 10x Crunches
• 5x Burpees
• 10x Sit-Ups • Pigeon Stretch • 4/8x Alligator Push- • Instep Stretch
• Pigeon Stretch
• Instep Stretch Training: Ups Training: Training:
Rest 3 Minutes before USMC PFT (1) 10 Rounds, Every 60 • Hip Flexor Stretch (1) 8 Rounds (1) 5 Rounds
Training: USMC PFT Seconds Training: • 400m Run • Pull-Ups/Push Ups -
• 2 min. Max Pull-Ups or • 15% of your Max (1) 5 Rounds @designated USMC 35% of your Max
Push Ups Reps Scored on • Pull-Ups/Push Ups - PFT No. 3 run time Reps/Time Scored on
• Rest 10 Minutes USMC PFT 3 Pull- 30% of your Max pace USMC PFT 3 Every 60
• 2 min. Max Crunches Ups/Push Ups Reps/Time Scored on • Rest 2 minutes Seconds,
• then... 1 Round, Max USMC PFT 3 Every 60 • then... 1 Round, Max
• Rest 10 Minutes (2) 10 Rounds, Every 60
Reps/Time
Reps/Time Seconds, Seconds
• 3 Mile Run (timed) (2) 5 Rounds
(2) 10 Rounds • then... 1 Round, Max • 15% of your Max
PM Session Focus: Pull-Ups/Push • Crunches 35% of your
Ups, Crunches • 60m Sprint Reps/Time Reps/Time Scored on Max Reps Scored on
Training: @designated USMC (2) 5 Rounds USMC PFT 3 Pull- USMC PFT No. 3 Every
(1) 5 Rounds PFT No. 3 run time • Crunches 30% of your Ups/Push Ups 60 Seconds,
• Pull-Ups/Push Ups 30% pace Max Reps Scored on • then... 1 Round, Max • then... 1 Round, Max
of your Max Reps/Time • Rest 3 minutes USMC PFT No. 3 Every Reps/Time Reps
(3) 2 Rounds 60 Seconds, (3) 2 Rounds (3) 6 Rounds
Scored on USMC PFT 3
Every 60 Seconds, • Instep Stretch • then... 1 Round, Max • Instep Stretch • 5x Front Squat, increase
• then... 1 Round, Max • Lat + Pec Stretch Reps • Lat + Pec Stretch load each round until
(3) 3 Rounds 5x are hard but doable,
Reps/Time
• 2 Mile Run • then immediately .... 2x
(2) 5 Rounds
@designated USMC Squat jumps
• Crunches 30% of your • Lat + Pec Stretch
Max Reps Scored on PFT No. 3 run time
pace PM Session Focus: Run
USMC PFT No. 3 Every Training:
60 Seconds, • Rest 5 minutes (1) 5.5 Mile Run @designated
• then... 1 Round, Max (4) 2 Rounds USMC PFT No. 3 run time pace
Reps • Hip Flexor + Instep + (2) 2 Rounds
(3) 3 Rounds Pigeon Stretch • Hip Flexor + Instep +
• 5x Y+L @ 2.5# • Lat + Pec Stretch Pigeon Stretch

• 3x Shoulder Sweep
Back to Plan
SESSION 26 Focus: Pull-ups/Push Ups, Focus: Pull-ups/Push Ups, Focus: Run, Pull-ups/Push Ups, Back to Plan
Focus: Pull-ups/Push Ups, Crunches, Work Capacity, Run Crunches, Run Crunches (2-a-day)
Crunches, Run Warm up: 4 Rounds Warm up: 5 Rounds Warm up: 4 Rounds AM Session Focus: Strength, Pull-
ups/Push Ups, Crunches
Warm up: 4 Rounds • 200m Run • 5x Walking Lunges • 100m Run, moderate Warm up: 4 Rounds
• 100m Run, moderate • 8x Push-Ups • 3/5x Pull-Ups pace
• 200m Run
pace • 10x Crunches • 5x Burpees • 8x Situps • 8x Push-Ups
• 8x Situps • Instep Stretch • Pigeon Stretch • 4/8x Alligator Push- • 10x Crunches
• 4/8x Alligator Push-Ups Training: Training: Ups
• Instep Stretch
• Hip Flexor Stretch (1) 10 Rounds, Every 60 (1) 5 Rounds • Hip Flexor Stretch Training:
Training: Seconds • Pull-Ups/Push Ups - Training: (1) 5 Rounds
(1) 5 Rounds • 20% of your Max 40% of your Max (1) 4 Mile Run @designated • Pull-Ups/Push Ups -
• Pull-Ups/Push Ups - 35% Reps/Time Scored on Reps/Time Scored on USMC PFT No. 3 run time pace 40% of your Max
of your Max Reps/Time USMC PFT 3 Pull- USMC PFT 3 Every 60 • Rest 2 minutes Reps/Time Scored on
Scored on USMC PFT 3 Ups/Push Ups Seconds, (2) 10 Rounds, Every 60 USMC PFT 3 Every 60
Seconds,
Every 60 Seconds, • then... 1 Round, Max • then... 1 Round, Max Seconds
• then... 1 Round, Max Reps/Time Reps/Time • 20% of your Max • then... 1 Round, Max
Reps/Time
Reps/Time (2) 6 Rounds (2) 5 Rounds Reps/Time Scored on
(2) 5 Rounds
(2) 5 Rounds • 800m Run • Crunches 40% of your USMC PFT 3 Pull-
• Crunches 40% of your
• Crunches 35% of your @designated USMC Max Reps Scored on Ups/Push Ups
Max Reps Scored on
Max Reps Scored on PFT No. 3 run time USMC PFT No. 3 Every • then... 1 Round, Max USMC PFT No. 3 Every
USMC PFT No. 3 Every pace 60 Seconds, Reps/Time 60 Seconds,
60 Seconds, • Rest 2 minutes • then... 1 Round, Max (3) 2 Rounds • then... 1 Round, Max
• then... 1 Round, Max (3) 2 Rounds Reps • Instep Stretch Reps
Reps • Instep Stretch (3) 3 Rounds • Lat + Pec Stretch (3) 6 Rounds
(3) 4 Mile Run @designated • Lat + Pec Stretch • 2 Mile Run • 5x Walking Lunge,
USMC PFT No. 3 run time pace @designated USMC increase load each
(4) 2 Rounds round until 5x are hard,
PFT No. 3 run time
but doable,
• Pigeon Stretch pace
• then immediately .... 1x
• Hip Flexor Stretch • Rest 5 minutes Jumping Lunge
• Lat + Pec Stretch (4) 2 Rounds
• Lat + Pec Stretch
• Hip Flexor + Instep + PM Session Focus: Run
Pigeon Stretch Training:
• Lat + Pec Stretch (1) 6 Mile Run
(2) 2 Rounds
• Hip Flexor + Instep
+Pigeon Stretch