I've just today completed my PRNC. There is new part that's been added to the course and we were the geunie pigs. It's known as a squad run. It's 2 hours long as consists of running around the perimeter of HMS collingwood (approximately 2.2 miles). After approximately every quarter mile, you'll stop to do circuit training. This consists of press ups, sit ups, burpees, squats, marine press ups and crunches. All the exercises will be carried out while also completing certain elements such as monkey bars, jumping over hurdles and running up beams. It's a hard session but pretty fun at the same time. Ensure you're doing your press ups correctly!!! Your arms must be tucked in to your sides, so that the elbow connects with your body with every rep. I literally cannot stress enough how important it is the have core and upper body strength. Good luck and all the best to those waiting for their PRNC dates.