One Easy Cheat Sheet to See if You’re Physically Ready for OCS

I challenge all male candidates to achieve these benchmarks before getting to OCS, and using them as training goals.

This will put you in good standing, but not the top of your class if these are your max sets. I’m not sure what good bent arm hangs or pushups and run times for the females would be.

Pullups: Max set 18

Pushups: Max set 50

Run: 21:00 3-mile

Run: 880 meter sprint in 3:15 in boots (2:45 running shoes)

Flutterkicks: Max set 60 (30 flutters per leg)

Crunches: Max set 100

Ammo can lift: Max set 90 (35-lb can)

How can you do? Keep track and challenge yourself!

ocs usmc cft press One Easy Cheat Sheet to See if Youre Physically Ready for OCS

Ammo Can Pressing: CFT at OCS

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5 Responses to “One Easy Cheat Sheet to See if You’re Physically Ready for OCS”

  1. VMG April 19, 2012 at 1:42 pm #

    For female candidates: These are the reps I was able to do before I left for OCS and I never had issues with the PT. In ( ) is what another female in my platoon was able to do but she had a lot of difficulties with PT.

    Pullups: 3 (1)

    Flexed arm hang: 80 (60) seconds

    Pushups: 50 max (25)

    Run: 22:50 3-mile (24:30, she fell out of most runs)

    Run: 880 meter sprint- didn’t test

    Flutterkicks: 50 (30)

    Crunches: 100 (75)

    Ammo can lift: 60 (30)

    • MC March 5, 2014 at 12:29 pm #

      How long do you hold the ammo can lift for? Also, for the pushups is that non stop 50 in a row?
      Thanks,
      MC

      • Marine OCS Blog March 7, 2014 at 8:50 pm #

        Ammo can lifts are just up and down, from below your chin to the elbows locked out above your head as fast as you can. Yes that is one set of pushups (at least in the post for the males)

  2. cameron September 2, 2012 at 1:21 pm #

    I am 14 and can do everything except run which is now at 24 min sprint now at 310 and ammo can at 65 now. Any suggestions on how to improve?

    • Kim December 9, 2012 at 4:38 pm #

      cameron, this is coming a couple months late, but i thought i’d pipe in just in case.
      i haven’t been to ocs yet but i’m a midshipman, so we get a lot of prep tips. i started off the beginning of the semester with a 26 minute three mile. this november, i ran it in 19:46. here’s what i did per week… one three mile run. two sprints: one day i’ll do six to eight rounds of 400 meter sprints (aim for 90 seconds. rest 90 seconds between each round). another day i’ll do 800 meter sprints (aim for 120 seconds. rest 90 seconds). the other two days, i might do either a swim or a mile run at target pace. look up military athlete. they have great workout programs.
      as a non-scholarship Marine option MIDN, if you want to go nrotc, my advice is get that pft score up to a 300 asap and go for the 4 year scholarship. the earlier the better. as a non-scholarship, getting a college programmer scholarship is extremely difficult; you could have a 300 and a 3.5 gpa and still get denied.

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