Questions regarding recent video (USMC PFT training)

My roommate is currently an officer candidate for the Marines and had a few questions regarding the video.

1. How should one integrate this program into a weekly schedule where the Marine has regular unit PT (for example MWF or TTH)?
2. There is a huge emphasis on cardiovascular fitness in the Marines. Is one distance run and one day of high intensity cardio sufficient to improve cardiovascular endurance over the long run?
3. You noted in the video that we can't forget about crunches. You also said "at a minimum, once per week" to train crunches. Is this sufficient for maxing out come PFT time?
4. Why are the pullups assigned in an AMRAP format? As opposed to more sets? Is this purely because the PFT tests for AMRAP?
5. Should anything be done over the weekend? I'm thinking light cardio, or something like that. Or should the two days be used as purely recovery days?

Thanks in advance for any input.
S/F

1. How should one integrate this program into a weekly schedule where the Marine has regular unit PT (for example MWF or TTH)?

- What days are the unit PT? Lift on the days that there is not unit PT. If you have PT on MWF then do your lifts on Tu/Th/Sat...

2. There is a huge emphasis on cardiovascular fitness in the Marines. Is one distance run and one day of high intensity cardio sufficient to improve cardiovascular endurance over the long run?

- Yes there is. I'm aware. Yes; if you are lifting weights, doing one HIIT workout and one distance run a week you will have enough "cardiovascular endurance" to do all that you are required to do.

3. You noted in the video that we can't forget about crunches. You also said "at a minimum, once per week" to train crunches. Is this sufficient for maxing out come PFT time?

- Once you have developed the ability to do the required 115 repetitions you will be able to maintain that by performing them once per week. When you first start, do 3 sets to failure with 2:00 rest in between, 3 days per week after your training sessions. Write down your numbers, seek to improve each time.

4. Why are the pullups assigned in an AMRAP format? As opposed to more sets? Is this purely because the PFT tests for AMRAP?

- Yes, this is a guideline, there are lots of ways to program chin-ups. AMRAP tends to get the volume in and your overall numbers up... do that until you are over 15 reps... if you struggle getting from 15 to 23 we can get more detailed.

5. Should anything be done over the weekend? I'm thinking light cardio, or something like that. Or should the two days be used as purely recovery days?

- Are you thinking this or is your roommate thinking this? You should recover, you can be active, but recover.

6. Thanks in advance for any input.
S/F

- Don't take the "emper" "Idelis" out of Semper Fidelis.