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MARSOC Short Card

by Noel

Program Description

The MARSOC Short Card is a high-intensity, full-body bodyweight circuit developed by the U.S. Marine Corps Forces Special Operations Command. It’s designed to build muscular endurance, cardio capacity, and mental toughness with minimal space and no equipment. Perfect for military prep, field workouts, or daily conditioning.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Jul 29, 2025 12:01
  • Last Edited
    Jul 29, 2025 06:07
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
-
2
Squat (Bodyweight)
1
30 reps
-
3
Abs Crunch (Bodyweight)
1
30 reps
-
4
Burpee
1
10 reps
-
5
Windmills
1
10 reps
-
6
Push Up
1
30 reps
-
7
Mountain Climber
1
30 reps
-
8
Flutter Kicks
1
30 reps
-
9
Burpee
1
10 reps
-
10
Cherry Pickers (4-Count)
1
10 reps
-
11
Push Up
1
30 reps
-
12
Star Jumpers
1
30 reps
-
13
Superman
1
30 reps
-
14
Burpee
1
10 reps
-
15
Chain Breakers
1
10 reps
-
16
Push Up
1
30 reps
-
17
Lunge (Bodyweight)
1
30 reps
-
18
Hello Dollies (4-Count)
1
30 reps
-
19
Burpee
1
10 reps
-
20
Trunk Twists
1
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Push Up
1 Set
30 Reps
-
2
Squat (Bodyweight)
1 Set
30 Reps
-
3
Abs Crunch (Bodyweight)
1 Set
30 Reps
-
4
Burpee
1 Set
10 Reps
-
5
Windmills
1 Set
10 Reps
-
6
Push Up
1 Set
30 Reps
-
7
Mountain Climber
1 Set
30 Reps
-
8
Flutter Kicks
1 Set
30 Reps
-
9
Burpee
1 Set
10 Reps
-
10
Cherry Pickers (4-Count)
1 Set
10 Reps
-
11
Push Up
1 Set
30 Reps
-
12
Star Jumpers
1 Set
30 Reps
-
13
Superman
1 Set
30 Reps
-
14
Burpee
1 Set
10 Reps
-
15
Chain Breakers
1 Set
10 Reps
-
16
Push Up
1 Set
30 Reps
-
17
Lunge (Bodyweight)
1 Set
30 Reps
-
18
Hello Dollies (4-Count)
1 Set
30 Reps
-
19
Burpee
1 Set
10 Reps
-
20
Trunk Twists
1 Set
10 Reps
-