Marine Headquarters' Marine Training (One Piece)

The Marine's in one piece are often cannon-fodder or guys that Oda throws out there just to get smashed, but a lot of these guys are in really good shape and, some of them, like the guys in CP9, are straight-out monsters. (Don't get too excited, the CP9 are the subject of another post.) The training is the type you'd expect from military sailors, but it is by no means easy. Coby and Helmeppo are absolutely taken aback with the level of training they see the Marines undergoing at the Naval HQ. So much so that Helmeppo even contemplates running away. These workouts are based on the training that we see the Marine's doing during this scene.

Manly men of the sea.

Naval Headquarters' Marine Training

Workout A

Jog for 10 Minutes, then

1. 10 Push-ups
2. 10 Crunches
3. 10 Diamond Push-ups
4. 10 Reverse Crunches
5. 10 Wide Push-ups
6. 10 Bicycle Crunches
7. 10 Close Push-ups
8. 10 Lying Heel Touches
9. 10 Divebomber Push-ups
10. 10 Oblique Crunches (each side)

--5 to 10 Rounds

Workout B

1. Run 2 Miles
2. 50 Pull-ups
3. 50 Swimmers
4. 50 Flutterkicks
5. 50 Push-ups
6. 50 Squats
7. 50 Lunges (each side)
8. Run 2 Miles

--For Time

Workout C

1. Swim 50 Meters
2. 10 Pull-ups
3. 10 Burpees

--AMRAP in 20 Minutes

Workout D

1. 2,000 Push-ups (in as few sets as possible)
2. 100 Round Trips on a 50ft Rope Bridge
3. Run 10 Miles 
4. If you complete the 10 miles in over an hour, run 5 more miles. 
5. Sword or Hand-to-Hand Combat Practice- Until Failure

Notes:

1. For reverse crunches, you'll pull your bent legs up toward your torso. Your shoulders will be on the ground.
2. Close push-ups are push-ups completed with your elbows tight in at your side. 
3. For lying heel touches, you will lay flat on your back with your hands down at your side, flat on the ground. You will put your feet flat and pull them in toward your butt and then raise your shoulders slightly off the ground into a crunch position. You will stay in this position for the duration of the exercise. Bend side-to-side at the waist, your hands staying on the ground. Touch your heel on one side and then the other to complete one rep. 
4. For oblique crunches, you will lie on your side with your heels pulled up toward your but and your shoulders slightly turned, so that your chest is facing toward the ceiling. Perform crunches in this position. Switch sides when you get to 10.
5. Swimmers are performed by laying on your stomach with your hands straight out in front of you. You will then flutter your legs and arms in an alternating fashion. Once on each side is one rep. 
6. The last workout is crazy hard. If you have to build up to it or just stop in the middle of it, that's perfectly fine. 
7. If you don't have a rope bridge (which I imagine you may not), you can use a long length of parallel bar instead. Just make sure you travel 5000 feet total. 
8. A good way to experience this workout (if you lack the rope) would be to do the 2,000 push-ups in the morning, then schedule yourself for a 10-15 mile obstacle course, then practice sword fighting in the evening. That's about the level of difficulty for this workout. I would only do this workout or this alternative every now and again. Depending on your level of fitness and your goals, I'd say as little as once a year to as frequent as once a month. It's a serious endurance workout.

That's all for today! Until next time, good luck and train hard!