MARSOC Workout: 10-Week Training Schedule

Written by Kevin Webb

What is MARSOC?

MARSOC stands for Marine Special Operations Command. MARSOC Marines must be mature, intelligent, mentally agile, determined, ethical, physically fit and able to contribute to and collaborate as part of an independent team. They must also be able to function in remote, ambiguous and complex environments with limited support.

Below is an outlined training schedule that should be completed before arriving to Assessment and Selection Preparation and Orientation Course (ASPOC). ASPOC is a new pre-training course that has proven successful in increasing the amount of Marines that make it though A&S (Assessment & Selection). After A&S you may be selected to become an operator. More on ASPOC

Print MARSOC Training Schedule

MARSOC 10-Week Training Schedule (Download Microsoft Word Doc)
MARSOC Short Card (pdf)
MARSOC 10-Week Training Schedule (pdf)
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The MARSOC Short Card

NOTE: Anytime the workout references the short card being executed, it is referring to all of the below exercises. The short card consists of 21 individual exercises. The short card is meant to be done continuously, with little to no rest in between “sets.” You can also change the numbers or take variations on the workouts to accommodate your needs, but you should eventually work up to the below reps. If you would like to add in a bonus round to the MARSOC short card that focuses on your PFT training, then execute the additional sets listed at the bottom of the short card.

1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions (“supermans”)
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs

Additional Sets
0. Max set of chin-ups
22. Max set of Marine sit-ups (2 minutes timed)

23. Max set of chin-ups

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Week 1

Sunday: Rest and hydrate
Monday: Run three miles and do the MARSOC short card.
Tuesday: Swim 300 meters. Tread water for five minutes. Rest. Repeat two more times, complete total sequence in 15 minutes.
Wednesday: Run 400 meters, five times at typical 1-mile pace. Complete the short card.
Thursday: Hike three miles while wearing a 45-pound rucksack in an hour or less.
Friday: Complete the short card.
Saturday: Hike four miles, with pack, in an hour and 20 minutes or less.

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Week 2

Sunday: Rest, stretch, hydrate and recover.
Monday: Run four miles. Complete the short card.
Tuesday: Swim 300 meters. Tread water for 10 minutes. Rest, and tread water again for fiver more minutes.
Wednesday: Run 400 meters, six times, at a mile pace. Complete the short card.
Thursday: Hike five miles, with pack, in an hour and 40 minutes or less.
Friday: Complete the short card.
Saturday: Hike six miles, with pack, in two hours or less.

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Week 3

Sunday: Rest, stretch, hydrate and recover.
Monday: Run five miles. Complete the short card.
Tuesday: Swim 100 meters at max effort, five times. Tread water for 15 minutes.
Wednesday: Run 400 meters, seven times, at mile pace. Complete the short card.
Thursday: Hike five miles, with pack. Strive for goal of 1 hour and 20 minutes.
Friday: Complete the short card, twice.
Saturday: Hike eight miles, with pack, in two hours and 40 minutes or less.

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Week 4

Sunday: Rest, stretch, hydrate and recover.
Monday: Run six miles. Complete the short card.
Tuesday: Swim 500 meters. Tread water for 15 minutes.
Wednesday: Run 400 meters, eight times, at mile pace. Complete the short card.
Thursday: Hike five miles, with pack. Strive for a goal of an hour and 15 minutes.
Friday: Complete the short card, twice.
Saturday: Hike 10 miles, with pack, in three hours and 20 minutes or less.

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Week 5

Sunday: Rest, stretch, hydrate and recover.
Monday: Run three miles. Complete the short card.
Tuesday: Hike five miles, with pack.
Wednesday: Run through the Physical Fitness Test (PFT) at max effort. Swim 300 meters. Tread water for 15 minutes.
Thursday: Rest, stretch, hydrate and recover.
Friday: Complete the short card, twice.
Saturday: Hike five miles, with pack. Strive for an hour and 10 minutes.

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Week 6

Sunday: Rest, stretch, hydrate and recover.
Monday: Run six miles at max effort. Complete the short card.
Tuesday: Swim 500 meters. Tread water for 15 minutes.
Wednesday: Run 400 meters, 10 times, at a mile pace. Complete the short card.
Thursday: Hike five miles in an hour and 10 minutes.
Friday: Complete the short card two times.
Saturday: Hike 12 miles, with pack, in 4 hours or less.

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Week 7

Sunday: Rest, stretch, hydrate and recover.
Monday: Run three miles. Complete the short card.
Tuesday: Swim “hard” for 100 meters, five times. Tread water for 15 minutes.
Wednesday: Run 400 meters, 11 times, at mile pace. Complete the short card.
Thursday: Hike five miles in an hour and 10 minutes.
Friday: Complete the short card two times.
Saturday: Hike five miles, with pack, in an hour and 10 minutes.

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Week 8

Sunday: Rest, stretch, hydrate and recover.
Monday: Run six miles. Complete the short card.
Tuesday: Rest, stretch, hydrate and recover.
Wednesday: Complete a PFT at maximum effort. Swim 300 meters. Tread water for 15 minutes.
Thursday: Rest, stretch, hydrate and recover.
Friday: Complete the short card, two times.
Saturday: Hike 12 miles, with pack, in three hours and 30 minutes.

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Week 9

Sunday: Rest, stretch, hydrate and recover.
Monday: Run six miles a race pace.
Tuesday: Swim 500 meters. Tread water for 15 minutes.
Wednesday: Run 400 meters, 10 times, at a mile pace. Complete the short card.
Thursday: Hike five miles, with pack, in an hour and 10 minutes.
Friday: Complete the short card, two times.
Saturday: Hike 14 miles, with pack, in four hours and 40 minutes or less. Setting your own goal is recommended.

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Week 10

Sunday: Rest, stretch, hydrate and recover.
Monday: Three-mile run to loosen up. Complete the short card.
Tuesday: Swim 300 meters. Tread water for 15 minutes.
Wednesday: Run 400 meters, six times, at a mile pace. Complete the short card.
Thursday: Hike five miles without a pack.
Friday: Complete the short card.
Saturday: Hike five miles without a pack.

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Visit the MARSOC website here

About the author

Kevin Webb

17 Comments

  • The time it took me to complete the MARSOC short card was 24:50.

    I didn’t do any running or other exercises with it. I just did the short card as a controlled point of reference. I start this complete training schedule next Monday.

    The first “tough spot” was #14. That set of burpees started to get me.

    I stopped once after #16 for about 1 minute. Other than that, I only used whatever time it took to view the next set on the card as a break.

    Hopefully I can get some other people doing this to help me keep my drive up!

    K.Webb

    • I do not have official order yet, just an unofficial opportunity from my Company that was presented to me. Regardless of whether I move forward with it or not, I have been following this routine pretty closely, with a mixture of PFT training to get ready for next month as well.

      Pool access is the toughest part. My local pool closes at 7pm. I get off work at 6pm. The pool that stays open later is 30 minutes away.

      Are you going this route?

      Webb

  • Try using the YMCA for the swim part. Most pools can be retarded about swimming in cammies. But the YMCA is pretty cool about it, at least here in Pensacola, FL they are, just have to pay a fee for each time you use it.

  • Hey brotha, keep the faith and keep trainin hard. I made it all the way through A&S following this prep guide and adding in P90X and martial arts training. I didn’t get selected, but it definitely prepared me. Give it your all.

  • @Silentword – are you slated for the September A&S? I’m thrashing it pretty hard in order to be prepaired for it. @Cpl Shmuckatelli – that’s bogus that you didn’t get selected, did they say you could try out again? Any advice for us who have yet to experience the Assessment Course, besides being physically fit?

  • Ensure you do the 10 week guide and get in the pool. The water training in aspoc is just the beginning. You will be doing a lot more if you make it to ITC. Key word, “confidence” in the water, it will take you a long way. if you don’t have it you will not go far. Ensure you get a solid workout routine going prior to attending aspoc and eat healthy. Remember to cross train, as in run-swim-run or hike and do cals or workout. Work on your endurance by doing multiple events in your sessions. Remember to be careful to not over train and create injury. Push yourself, just not to the point that you hurt yourself. So remember, start your training program well in advance and complete that 10 week training guide prior to attendance.

  • thanks man my brother joined the marines and he is av maintenance so i felt like i needed to one up him so instead of going recon i planned on joining marsoc

  • Christopher, not positive but I am pretty sure you have to. They have “Surving the cut, Marsoc Marines” and they do have to wear their BDU when swimming. I’m still thinking about trying for the Navy Seals or EOD, Or Marsoc. I have a buddy pushing me to join the Marines sense he’s a Marine. I think I might go for Marsoc though……less seamen on them decks.

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