Day 4

Warm up:
- Full Body Stretching
- 10 minute jog

Work out:
-30 minute run at %40-50
-70 USMC crunches
- 14 pull ups

Cool Down:
Light stretching

Why the name?
Well. . .you don't have to know Greek to understand the reasoning behind this name. After a long day doing hill repeats, your legs are going to feel punished, so reward them by taking a nice and easy jog. You will also notice that the amount of pull ups and crunches has increased since you're not working your legs hard. Maybe you're wondering why they're called USMC crunches too. Well, the reason why is because you are training to pass the physical fitness test of America's Spartans.

In order to score a perfect PFT score, a Marine must not only be able to run 3 miles in 18 minutes (your goal). They must be able to do 100 modified crunches and 20 pull ups in under 2 minutes per exercise. By completing all of these exercises in the given amount of time, a perfect score of 300 points will be awarded to the Marine.

Rest up and remember that the crunches and pull ups aren't all that bad once you've finished them.