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.” Benchmark PFT 5 pull-ups (kip when you can … Continue reading Test Your Physical Fitness With This PFT Benchmark Workout
iCorps Pocket Reference App iCorps is pocket reference for everything a Marine should know. This is basically the app I wish existed when I was a new Lieutenant. (The app is designed for all ranks.) iCorps allows all past, present, future Marines and any iPhone user to learn about the Corps or just to keep up to date with everything you need to reference on … Continue reading Need a PFT or CFT Calculator App? iCorps’ Features Have You Covered
Your PFT just got harder! If you somehow missed it in the blitz of Marine Corps Times Physical Fitness Test updates, here are the tables, telling you the PFT scoring by age group. Overview: Updated PFT perfect scores For many of you guys, 23 pullups and 115 crunches are the new max. The perfect run time of 18:00 still applies. Not like you huffing and … Continue reading PFT Scoring: 2017 Updated Requirements
Candidate Question I’m currently training for the PFT. Unfortunately, I’ve developed some sort of rash on my buttocks and lower back that prevents me from doing crunches effectively. Are there any alternatives to doing crunches that will allow me to exercise the same muscles? Any advice would be greatly appreciated. A: Great question. This is actually very common in candidates as they ramp up their … Continue reading Crunch Alternatives for PFT Training
EXECUTION OF THE PFT Individual performance on each PFT event will be executed as follows: Pull-up The goal of the pull-up event is for the Marine to execute as many accurate and complete pull-ups before dropping off the bar. The procedures are: (1) This is not a timed event. (2) Sweatshirts will be removed during the conduct of the pull-up event in order to observe the lockout … Continue reading USMC PFT Video: Pull-up Rules
Candidate Q: I currently run 3 miles a day, do 200 pushups, 75 pullups, and 200 crunches daily. I also get a lot of heavy loading work because I work as a masonry laborer. I have already run multiple 300 PFTs but I know that is merely a small part of what physical demands are placed upon you at OCS. Any recommendations for what more … Continue reading 300 PFT: Easy. Now What?
From a candidate: My father is a former Marine and has always pounded the fact that leadership experience is a must when looking to enter OCS. The folks down at Quantico don’t just want well-built men with decent brain power. They are looking for the future leaders of their organization. Someone who can gather information, react and drive a path forward in stressful situations. Prove … Continue reading OCS Applications: Leadership vs. GPA or PFT
Candidate Question: I am currently pushing for a Marine PLC contract. I have no doubt my pull ups and crunches can be easily improved but the run always gets me. I ran a 21:07 my first PFT and lately its at a 21:30. I have tried doing fartleks and sprint intervals to no avail and generally run anywhere from 4-5 times a week. What I … Continue reading Three Keys to Training for the PFT Run
In many ways, the Marine Corps is fifty years behind the times. The physical fitness habits of many young and old Marines are detrimental holdovers from a less enlightened time. Doing more harm than good, many such habits persist well beyond when science and professional sports have found safer, more efficient, or more effective training methods. A primary example is in stretching, especially before exercise. … Continue reading Stop Stretching Before Your PFT Run!
Pull-ups In, Flexed Arm Hang Out Finally the long-discussed changes to the female PFT were announced by the Commandant in a message to all Marines last November. Effective 1 January 2014, pull-ups will replace the Flexed Arm Hang (FAH). This change will take place in two phases with phase one beginning 1 January 2013. Phase one will serve as a transition period and is intended to … Continue reading Pull-ups and the Female PFT