I finished up a 10 week workup I made, it was a combination of the TrainHeroic app A&S candidates receive now plus some of the older PT plans the Marine Corps has put out, notably the 10 week BRC prep guide and a few things I added myself. Im doing a 6 mile run for time Monday, but have smashed some other goals i had in the mean time:
-8 mile ruck before: 45# dry, 8 lb sledgehammer @ 1:55:28
-8 mile ruck after: 50# dry, 12 lb sledgehammer @ 1:44:55
-1000m breast stroke in cammies 29:37
-2k fin in cammies, holding a kickboard to simulate a waterproofed pack: 38:53
-10x 800m interval run, 400m easy between all under 3:18
I need to time my 1500m freestyle slick, 6 mile run, and 12 mile ruck but so far I've hit each and every goal I wanted to, and for the next few weeks stick with 2 runs, 2 rucks, 2 swims, 1 fin, and 3 full-body calisthenics sessions to continue to improve before I check in to A&S a second time.