Thanks to Candidate X who graduated in the summer of 2016 for this benchmark PFT workout.
“There was a MARSOC Captain I met after graduating OCS and he took my OSS through, what he called, a good Benchmark PFT. I would have to agree. It’s very simple, but the cumulative loading effect is what makes this difficult.”
- 5 pull-ups (kip when you can no longer do a correct USMC pull-up)
- 10 push-ups
- 15 air squats
- You continue the circuit for 20 minutes, with no rest periods.
The MARSOC Captain got 26 complete circuits for a benchmark. Personally, I got 21.
Need a PFT/CFT Calculator? Check out ICorps! Or, check the current PFT scoring and standards here
2 thoughts on “Test Your Physical Fitness With This PFT Benchmark Workout”
Pretty solid workout there. Could be a good workout if you have no equipment too. I’ve done similar workouts using monkey bars on a playground when I didn’t have a gym to go to.
Great idea! Never let an excuse keep you from working out.