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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
USMC Crunches: PFT Rules MCO P6100.12Â MARINE CORPS PHYSICAL FITNESS TEST AND BODY COMPOSITION PROGRAM MANUAL Abdominal Crunch. The goal of the abdominal crunch event is for a Marine to execute as many proper and complete crunches within the prescribed time limit. The procedures are: (1) 2-minute time limit. (2) On a flat surface, Marines will lie flat on their back with shoulder blades touching … Continue reading USMC Crunches Video: PFT Rules
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’m in the process of applying for active duty OCC next fall and have been doing monthy PFTs on campus with … Continue reading Candidate Question: P90X for Crunches Problem
Candidates, we are running a 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: Could you give an example of a typical crunch/flutterkick workout for this program? Many thanks. A: Certainly. Doing several sets of 30 … Continue reading USMC OCS Workout: Crunches and Flutterkicks
Candidates, if you need to mix up your cardio circuits or need some ideas for a no-frills bodyweight workout, you will love the 1-2-3 Bodyweight Workout. Since there’s no running or lower body involved, you could combine it with some or else use it on your alternate days. Either way, it requires no gym or weights, so you could do the whole thing at home … Continue reading Pushups, Pullups, Crunches: The 1-2-3 Bodyweight 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
Fartlek is a word that translates into “speed play”. The basic concept of this system is to train the body using different intervals of rest and speed. Normal Fartlek sessions tend to consist of about 3 to 4 miles, running about ¼ mile or more then resting before doing it again. The course you are going to familiarize yourself with at OCS is a twisted representation of this concept.
This is a great example of a Fartlek course you can do on your own time in preparation for OCS. Feel free to mix in other exercises found on this site.
The OCS course will consist of running to pre-marked exercise stations along Quantico trails. Each station is marked with a specific exercise and number of repetitions. The repetitions increase as you progress through training. Below is an example of exercises to include in your own Fartlek course, as well as, some recommended distances to space them out.
Each station should have approximately 400m to ½ mile between them. Each exercise should count between 10-20 repetitions.
Box Jumps
Pull -Ups
Crunches
Wide arm push-ups
To do a correct Marine Corps crunch, lay on your back with your feet flat on the deck, and your butt close to your heels.  Your arms should be crossed on your chest or your stomach.  They cannot come off of your chest/stomach during the PFT. To do a correct crunch, raise your upper body off of the deck until your forearms touch your thighs.  Go back down … Continue reading Quick N Easy PFT Crunches
