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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?
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
Warmup (3:00) 2:00 Jogging Ten burpees Five pullups Twenty mountain climbers The Fartlek Workout (15:00) Sprint 60 meters Max set of pushups in 45 seconds, alternate diamond and wide hands every 10 1:00 Run, high-tempo Max set of pullups, alternate palms in and out every 4 pullups 2:00 Run, medium tempo 45 seconds of crunches, 45 seconds of flutterkicks 1:00 lunges Max 1 set of dips … Continue reading The Full Body Twenty Minute Fartlek Workout
Candidate Question: As a sophomore in High School, how can I better myself…especially at a young age? I can do 90 push-ups, 13 pull-ups, 100 crunches, but I have not done much running. Unfortunately I don’t participate in any sports but I am in some clubs (yet I don’t have any leadership positions). I am very motivated to joining the Corps as an officer, I … Continue reading Candidate Q: High School Preparation for USMC OCS
Candidates, this is my recommended pre-OCS workout. I would do you a disservice if I only laid out a formula to follow. Instead, I’m going to show the process I worked through to generate this plan, so that you can copy the process and get a personalized workout for yourself. First: Rank Your Goals First, I ranked my workout goals: OCS-specific type activities Run for … Continue reading The Ultimate OCS Preparation Workout
Candidate, er, future Chaplain, Question: I was wondering if you would be willing to assist me in tailoring your OCS prep workout to my schedule. I am currently a seminarian studying to become a priest. My goal is to be ordained and then join the Navy so that I may be placed as a chaplain with the Marines … I figure if I am going … Continue reading Pre-OCS Workout for the Busy
Some of you have expressed an interest in example workouts. A Fartlek is a very simple workout to understand, and is a staple of Marine OCS. Fartleks rock because you can completely tailor it to your own body and needs. Maybe this flexibility leads to analysis paralysis for some? Anyways–get your butt off the couch and try this one out! Each workout station is separated … Continue reading Burn some fat! Try this example no-gym Fartlek workout
Candidates, we are beginning a new series of small posts which answer specific candidate’s questions. Feel free to submit questions as blog comments. If the information could help others, the question may be answered as a blog post under the Q&A category. Candidate Question: I have a question about the PFT and the CFT. Are the events (like pull-up, 3 mile run and crunches) back … Continue reading Candidate Question: PFT and CFT Rest
Anyone who has ever attempted to complete the Marine Corps PFT will tell you that it is no easy task. Completing the test is challenging enough by itself, let alone attempting to earn a perfect 300 PFT score.
To earn a perfect score, a Marine must execute 20 dead hang pull-ups/chin-ups, 100 crunches in 2 minutes or less, and a 3-mile run in 18 minutes or less. Anyone that could achieve 300 points on this test is a true warrior-athlete. It is a balance between upper body strength and cardiovascular strength.
The Army PFT is different and challenging as well. The APFT consists of push-ups, sit-ups, and a 2-mile run. A Soldier maxes it by executing 75 push-ups in 2 minutes or less, 80 sit-ups in 2 minutes or less, and a 2-mile run in 13:00 minutes or less.
These standards are relative to the age group they belong in, in this case 21-26 year olds.
Now that we have a basic overview of each PFT, let’s take a look at how well they stack up against each other. As you read on I want to pose the following questions. Which PFT is more challenging? If you earn a 300 on one, would you able to earn the same score on the other? Which one produces the better warrior-athlete?
We didn’t even have a female platoon in our company.  But one of the things I can straighten out is that all pull-ups in my PFT discussions now apply to males and females. Women now do Pullups, not the flexed arm hang.
