Download - Marine Corp Combat Fitness Test
By Robert Morris
MARINE CORPCOMBAT FITNESS TEST
• Stretch and get loose.
• It is important to stretch before exercising.
WARM UP
• Mount the bar.
• Pull yourself until the chin is over the bar.
• Lower body and pull back up without kicking the legs.
PULL UPS
• Get on all fours and keep a flat back.
• Head up, facing forward.
• Bend the elbow to lower the body and straighten the elbow to complete the push-up.
PUSH UPS
• Tuck the hips under with heels on the ground.
• Raise the chest tightening the abs.
CRUNCH!!
• Begin a good run with a jog.
• Pace yourself and keep running.
RUN
• Grab the rope.
• Wrap the rope around one leg and foot.
• Pinch the rope with the other foot.
• Pull yourself up and continue to climb.
UP THE ROPE
• Crawl through the tunnel on your belly.
THROUGH THE TUNNEL
• Pull yourself over the wall.
OVER THE WALL
• Crawl under the beams.
UNDER THE BEAMS
• Crawl over the beams.
OVER THE BEAMS
• Get up and run, again.
MORE RUNNING
MARINE CORP
Your workout is now complete.
Yell “Marine Corp”!
Dismissed.
GOOD JOB MARINES!