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

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

This will put you in decent standing, but not the top of your class if these are your max sets.

MALE

Pullups: Max set 18

Pushups: Max set 65

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)

Four-mile hike with 40 lbs: 75 minutes (rucking at 3.2 mph)

Two-mile run in boots: 17 minutes (7 mph)

FEMALE

Pullups: 4
Pushups: 45
3 mile run: 24 minutes
880 meter sprint: 3 minutes 30 seconds
Crunches: 100
Ammo can lifts: 60
Four-mile hike 40 lbs: 85 minutes   (rucking at 2.8mph)
Two-mile boots run: 19.5 minutes  (running at 6 mph)
How can you do? Keep track and challenge yourself!
Ammo Can Pressing: CFT at OCS
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14 thoughts on “One Easy Cheat Sheet to See if You’re Physically Ready for OCS

  1. 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)

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

      1. 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. 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?

    1. 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.

  3. Sir, for the pushups are they 2 or 4 count, also do you do 90 degree angle arms or all the way to the ground also could you make a beginner/intermediate pushup routine.

  4. One thing I would add is being able to climb a rope.mthe environment they teach it in is not conducive to learning and I could never get it until the final time we did it.

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