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These are workouts you can do to prepare for your time at USMC OCS, to show up in tip top shape! Marine Corps fitness!
The Marine Corps Physical Fitness Test, or PFT, evaluates stamina and physical conditioning. It includes 3 parts: pull-ups or push-ups, crunches or plank pose, and a 3-mile timed run. Pull-ups and push-ups are essential to building the upper body strength necessary to win battles. Crunches and planks are critical to maintaining a strong core and being battle-ready at a moment’s notice. Males must complete the … Continue reading USMC PFT Scores and Requirements
The Marine Corps Physical Fitness Test, or PFT The Marine Corps Physical Fitness Test, or PFT, evaluates stamina and physical conditioning. It includes 3 parts: pull-ups or push-ups, crunches or plank pose, and a 3-mile timed run. Pull-ups and push-ups are essential to building the upper body strength necessary to win battles. Crunches and planks are critical to maintaining a strong core and being battle-ready … Continue reading 3 Tips to be stronger for OCS
LtCol Misty Posey is a Marine Corps fitness legend. If you haven’t heard of her, you’re missing out. Her work might just change your life Even though Misty was never an athlete growing up, and never lifted weights until her thirties, she has led a fitness movement within the Marine Corps over the last half decade-plus. She’s also the world record holder for deadlift for … Continue reading The Misty Posey Pull-up Plan
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
Thanks to Caleb Baker, experienced trainer and founder of DynamicU for authoring this post on training with Mother Nature. Coach Baker has trained military personnel from every branch, professional/collegiate athletes, general population, including people suffering from chronic diseases like MS. It’s that time of year again- where the cream rises to the top: the fitness cream. The next few months will either make or break you, and … Continue reading Training with Mother Nature
Hikes (known as humps) at OCS are one of the more difficult training evolutions that candidates will face on Brown Field. Preparation There are a few ways that candidates can help themselves prepare for humps. Most humps will occur before a major evaluation such as the Leadership Reaction Course or Small Unit Leadership Evaluation. You will spend the night in the field before the training evolution … Continue reading Humps (Hikes) at OCS
This program is designed to get you comfortable with longer runs, while also building the speed you’ll need to crush a 3-mile PFT or sprint through an obstacle course. We’ll test your PFT time twice, once at the end of the 3rd week, and again at the end of the 7th week. If you find it difficult to push yourself, try to time this program around … Continue reading The 7-Week OCS Prep Progressive Running Program
Many thanks to ArmstrongPullupProgram.com for the below workout, which may in fact be a worthy competitor of the Ultimate OCS Preparation Workout. Armstrong has excellent pullup programs for any experience level, and now with Armstrong 360, a legitimately comprehensive military fitness workout. “Lots of people exercise but aren’t really fit for much.” What does that mean? Well, runners have good cardiovascular endurance but are often … Continue reading The Armstrong 360 Workout: A Whole-Body Fitness Routine
Ever hear of MARSOC and their famous MARSOC short card workout? United States Marine Corps Forces Special Operations Command (MARSOC) is the Marines component of the Joint SOC. They’re basically the baddest of the bad in the Marine Corps fraternity, formed straight from the Recon Marines. See if you can keep up with their awesome workouts. The MARSOC Short Card (sometimes: Recon Short Card) 30 Push-ups … Continue reading Challenge Yourself with the MARSOC Short Card and Long Card
The Ultimate CFT Preparation Workout is courtesy of Marine CFT.com, your number one source for help on the Combat Fitness Test
This workout plan provides for 3 workouts a week with 1 active recovery day. Every training day consists of a warmup, intense workout, and a cooldown. The equipment ideally includes a 35 pound ammo can, dumbbells, and a barbell. For your active recovery day, although a bike or elliptical is recommended, swimming or any other aerobic activity that is soft on your joints could work. Continue reading “The Ultimate CFT Preparation Workout”
