After we interviewed Doug (the only finisher of GORUCK Selection 020) we have received a ton of requests for the modified MARSOC Short Card workout that he did during training. We reached out to him and he was gracious enough to provide it to us! Here is the modified MARSOC Short Card workout that Doug did while training for GORUCK Selection.
Equipment
You’ll need the following to complete this workout:
Modified MARSOC Short Card
Start at 1 and end at 21… work your way through the exercises doing them correctly. Although being fast is cool you need to make sure every rep counts.
- 30 Push-Ups
- 30 Air Squats / Overhead Squats
- 30 Crunches
- 10 Burpees
- 30 Arnold Press (15 Each Arm)
- 30 Push-Ups
- 30 Mountain Climbers
- 30 Flutter Kicks
- 10 Burpees
- 30 Single Arm Ruck Swings (15 Each Arm)
- 30 Push-Ups / Thrusters
- 30 Star Jumpers (or Jumping Jacks)
- 30 Flutter Kicks
- 10 8-Count Body Builders
- 30 Ruck High Pulls
- 30 Push-Ups / Thrusters
- 30 Lunges
- 30 Hello Dollies
- 10 8-Count Body Builders
- 10 Trunk Twists
- 3 Max Sets Dead Hang Pull-Ups or Flexed-Arm Hangs
Rather see the actual paper he used? Here it is below:
Have Fun!
Have fun with this one and let us know in the comments how it went. Want more workouts? Check out our Crush Your Soul Workout Generator, Workouts, and other Ruck Workouts if you need more to do!
Excellent. Thanks!