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Marine RECON Strength Workouts

author image Nicole Hogan-Jenkins
Nicole Hogan-Jenkins began writing professionally in 2010. She is a certified personal trainer, sports nutrition specialist, fitness business owner and competitive fitness athlete. Hogan holds a Bachelor of Arts in journalism from Indiana University.
Marine RECON Strength Workouts
Man doing pull-ups in the park Photo Credit: gettinthere/iStock/Getty Images

The RECON Marines are a special operations branch of the U.S. Marine Corps. RECON Marines undergo intense training programs that are both physically and mentally challenging, to prepare for combat. Being invited to join the RECON Marines requires three to four years of experience in the field and at least a high score on the Marines Physical Fitness Test, or PFT, according to Being a RECON Marine requires a high level of athleticism to endure the trials of warfare. Performing RECON workouts will improve your muscular strength and stamina.

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Passing the RECON Marines fitness test requires you to perform 20 pullups in an unlimited amount of time. Start by building your muscular strength by doing pullups three times per week. Begin with three sets of five repetitions. As your strength increases, work your way up to three sets of 10 repetitions. Attempt 20 pullups at the beginning of every workout to assess your progress. Continue training with pullups until you can complete 20 in a row.


Running improves your cardiovascular strength and endurance. The RECON Marines physical test includes a timed run; you must complete a 3-mile run in 18 minutes. Begin building your cardiovascular strength by running 1 mile four days per week. Increase your distances by 10 to 15 percent each week. Time your runs and record your results. Try to beat your best performance with each run until you can complete 3 miles in less than 18 minutes.


Doing situps increases your core strength and develops the abdominal muscles. To join the RECON Marines you have to complete 80 situps in two minutes. Improving your core strength will help with your running performance and with exercises such as pullups. Start by performing situps three days per week for four sets of 25 repetitions. As your core strength increases, perform as many situps as possible in two minutes to assess your strength. Continue training with situps until you can execute 80 in less than two minutes.

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