United States Merchant Marine Academy

Athletics prides itself as one of the Academy’s four pillars and is an important aspect of a Midshipman’s time here at the United States Merchant Marine Academy.  On and off the fields of competition, our Midshipmen-athletes - whether varsity, club, or intramural - must strive to stay in great physical condition even while out sailing during Sea Year.  In order to help Midshipmen while at sea, our staff has come up with a program structured to address proper nutrition and fitness while sailing across the globe.

On this page, you will find helpful health tips, as well as daily workout videos for our Midshipmen so they are able to maintain or improve their fitness level.

Please review these documents below prior to workouts.

• Nutritional Plan
• Navy Body Composition Assessment (BCA) Standards
  • This document is designed for a USMMA midshipmen to understand the BCA measurement techniques for those who fail the height/weight standards.  The height/weight standards and measurement tables are also attached with this document. 
• Navy Physical Readiness Test (PRT) Standards
  • This document is designed for a USMMA midshipmen to understand the design and implementation of the PRT.  Please take note that USMMA uses the age range of 20-24 as the standard for all midshipmen.  A midshipman must achieve the level of good in all components in order to pass the PRT.  The PRT standards including the new plank measurement are also attached with this document.
• Please also download this Word Document which includes hyperlinks that will demonstrate each exercise in the workouts below.

To Download Videos (for offline viewing): Click the link next to each part.