RECOMMENDED PHYSICAL TRAINING PROGRAM: WEEK # 1 MONDAY: 3 mile run, 24 minutes or better. Strength Training- Chest & Legs.

Push-ups- 3 x sets of 30 (Male) 3 x sets of 20 (Female). TUESDAY: 3 mile run, 24 minutes or better. Strength Training- Back & Biceps. Sit-ups- 3 x sets of 50 (Male) 3 x sets of 30 (Female). WEDNESDAY: Rucksack march with 30 lbs. (male) and 20 lbs. (female) 5 miles in 1 hour and 15 minutes along a road, or 1 hour and 30 minutes cross-country. THURSDAY: Track Speed Workout- 1 mile warm up at a 9 minute per mile pace. 2 x quarter mile (440m) sprints in 1 minute 30 seconds or better with a half lap cool down between. 2 x half lap (220m) sprints in 45 seconds or better with a half lap cool down between. 1 mile cool down at a 9 minute per mile pace. FRIDAY: 3 mile run, 24 minutes or better. Strength Training- Shoulders & Triceps. Push-ups- 3 x sets of 30 (Male) 3 x sets of 20 (Female), Sit-ups- 3 x sets of 50 (Male) 3 x sets of 30 (Female), Pull-ups 3 x sets of 810 reps (Male) 3 x sets of 6-8 reps (Female). WEEK #2 MONDAY: Rucksack march with 30 lbs. (male) and 20 lbs. (female) 5 miles in 1 hour and 15 minutes along a road, or 1 hour and 30 minutes cross-country. TUESDAY: 4 mile run, 32 minutes or better. Strength Training- Chest & Legs. Push-ups- 3 x sets of 40 (Male) 3 x sets of 30 (Female). WEDNESDAY: 3 mile run, 24 minutes or better. Strength Training- Back & Biceps. Sit-ups- 3 x sets of 60 (Male) 3 x sets of 40 (Female). THURSDAY: Rucksack march with 30 lbs. (male) and 20 lbs. (female) 8 miles in 2 hours along a road, or 2 hours and 30 minutes cross-country. 2 x sets rope climb (20 ft minimum). FRIDAY: Track Speed Workout- 1 mile warm up at a 9 minute per mile pace. 3 x quarter mile (440m) sprints in 1 minute 30 seconds or

better with a half lap cool down between. 3 x half lap (220m) sprints in 45 seconds or better with a half lap cool down between. 1 mile cool down at a 9 minute per mile pace. Strength Training- Shoulders & Triceps. Push-ups- 3 x sets of 40 (Male) 3 x sets of 30 (Female), Sit-ups- 3 x sets of 60 (Male) 3 x sets of 40 (Female), Pull-ups 3 x sets of 810 reps (Male) 3 x sets of 6-8 reps (Female). WEEK #3 MONDAY: APFT TUESDAY: 4 mile run, 32 minutes or better. Strength Training- Chest & Legs. Push-ups- 3 x sets of 40 (Male) 3 x sets of 30 (Female). WEDNESDAY: Rucksack march with 35 lbs. (male) and 25 lbs. (female) 10 miles in 2 hours and 30 minutes along a road, or 3 hours cross-country. 2 x sets rope climb (20 ft minimum). THURSDAY: Track Speed Workout- 1 mile warm up at a 9 minute per mile pace. 4 x quarter mile (440m) sprints in 1 minute 30 seconds or better with a half lap cool down between. 4 x half lap (220m) sprints in 45 seconds or better with a half lap cool down between. 1 mile cool down at a 9 minute per mile pace. Strength Training- Back & Biceps. Sit-ups- 3 x sets of 60 (Male) 3 x sets of 40 (Female). FRIDAY: 5 mile run, 40 minutes or better. Strength Training- Shoulders & Triceps Push-ups- 3 x sets of 40 (Male) 3 x sets of 30 (Female), Sit-ups- 3 x sets of 60 (Male) 3 x sets of 40 (Female), Pull-ups 3 x sets of 810 reps (Male) 3 x sets of 6-8 reps (Female). WEEK #4 MONDAY: Rucksack march with 35 lbs. (male) and 25 lbs. (female) 5 miles in 1 hour along a road, or 1 hour and 15 minutes cross-country. TUESDAY: 5 mile run, 40 minutes or better. Strength Training- Chest & Legs. Push-ups- 3 x sets of 40 (Male) 3 x sets of 30 (Female). WEDNESDAY: 3 mile run, 24 minutes or better. Strength Training- Back & Biceps. Sit-ups- 3 x sets of 60 (Male) 3 x sets of 40 (Female). THURSDAY: Rucksack march with 35 lbs. (male) and 25 lbs. (female) 12 miles

in 3 hours along a road, or 3 hours and 30 minutes cross-country. 2 x sets rope climb (20 ft minimum). FRIDAY: Track Speed Workout- 1 mile warm up at a 9 minute per mile pace. 4 x quarter mile (440m) sprints in 1 minute 30 seconds or better with a half lap cool down between. 4 x half lap (220m) sprints in 45 seconds or better with a half lap cool down between. 1 mile cool down at a 9 minute per mile pace. Strength Training- Shoulders & Triceps. Push-ups- 3 x sets of 40 (Male) 3 x sets of 30 (Female), Sit-ups- 3 x sets of 60 (Male) 3 x sets of 40 (Female), Pull-ups 3 x sets of 810 reps (Male) 3 x sets of 6-8 reps (Female). WEEK #5 MONDAY: 3 mile run, 22 minutes or better. Strength Training- Chest & Legs. Push-ups- 3 x sets of 50 (Male) 3 x sets of 40 (Female). TUESDAY: Rucksack march with 45 lbs. (male) and 30 lbs. (female) 15 miles in 3 hours and 30 minutes along a road, or 4 hours and 30 minutes cross-country. 3 x sets rope climb (20 ft minimum). WEDNESDAY: Track Speed Workout- 1 mile warm up at a 9 minute per mile pace. 5 x quarter mile (440m) sprints in 1 minute 30 seconds or better with a half lap cool down between. 5 x half lap (220m) sprints in 45 seconds or better with a half lap cool down between. 1 mile cool down at a 9 minute per mile pace. Strength Training- Back & Biceps. Sit-ups- 3 x sets of 70 (Male) 3 x sets of 50 (Female). THURSDAY: 5 mile run, 38 minutes or better. Strength Training- Shoulders & Triceps. Pull-ups- 3 x sets of 10-12 reps (Male) 3 x sets of 8-10 reps (Female). FRIDAY: 2 mile run, 14 minutes or better. Push-ups- 3 x sets of 50 (Male) 3 x sets of 40 (Female), Sit-ups- 3 x sets of 70 (Male) 3 x sets of 50 (Female). WEEK #6 MONDAY: APFT TUESDAY: Rucksack march with 50 lbs. (male) and 35 lbs. (female) 8 miles in 1 hour and 35 minutes along a road or 2 hours and 10 minutes cross-country. Strength Training- Chest & Legs. Push-ups- 3 x sets of 50 (Male) 3 x sets of 40 (Female).

WEDNESDAY: 5 mile run, 38 minutes or better. Strength Training- Back & Biceps. Sit-ups- 3 x sets of 70 (Male) 3 x sets of 50 (Female). THURSDAY: 3 mile run, 22 minutes or better. Strength Training- Shoulders & Triceps. FRIDAY: Rucksack march with 40 lbs. (male) and 25 lbs. (female) 5 miles in 1 hour along a road or 1 hour and 12 minutes cross-country. Interval Workout- 3 x Rotations of: 25 x push-ups, 10 pull ups, 30 sit-ups, 20 ft rope climb (Male & Female). MAINTENANCE PROGRAM: 1. Always remember to warm up and cool down with stretching and flexibility exercises prior to and after every workout. 2. Use published weight training exercises for strength training. 3. Keep yourself hydrated and fueled doing workouts.