Test Your Physical Fitness With This PFT Benchmark Workout

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

PFT Scoring: 2017 Updated Requirements

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

Ask an OSO Video

I interviewed Marine Corps officer Capt Stoddard, who is the Officer Selection Officer (OSO) for OSS Saint Louis today. We covered the top questions received on the blog and in our facebook page. Feel free to connect with either of us in Sandboxx as well. Note: we shot an hour of supplemental footage, containing advice exclusively available to future Marine Officers in the Sandboxx app. … Continue reading Ask an OSO Video

PPPA (Push, Pull, Press, Abs) Home Gym Alternative

This is a recommended modification for a female friend just looking to lose some weight for her wedding by using Marine Corps-style PT. Get some! Instead of PPPA, do a circuit of sets of pushups, crunches, overhead presses, and lastly pullups or curls. So try doing 10 (girl) pushups, 30 seconds rest, 20 crunches, rest, 10 overhead presses, and finishing with pullups or curls, just some … Continue reading PPPA (Push, Pull, Press, Abs) Home Gym Alternative

USMC PFT Video: Pull-up Rules

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

One Easy Cheat Sheet to See if You’re Physically Ready for OCS

I challenge all candidates to achieve these minimum benchmarks before getting to OCS, and using them as training goals. This will put you in decent standing, but not the top of your class if these are your max sets. MALE Pullups: Max set 18 Pushups: Max set 65 Run: 21:00 3-mile Run: 880 meter sprint in 3:15 in boots (2:45 running shoes) Flutterkicks: Max set 60 … Continue reading One Easy Cheat Sheet to See if You’re Physically Ready for OCS

How to Increase Your Pullups, from Future Jarheads Fitness

Thanks to the great team over at Future Jarheads, especially on their newly revamped FutureJarheadFitness.com website, for this guest post. Quick Tips For Pullups Find a grip that is comfortable for you, you can do palms facing out, palms facing in, hands close together, or far apart, find what works best for you. Tilt your head back so that your chin extends into the air, … Continue reading How to Increase Your Pullups, from Future Jarheads Fitness

Help! My knee hurts. How can I run?

The “Candidates’ Curse:” Patellar Tendinitis Many candidates get patellar tendinitis, “jumper’s knee” or runners knee at OCS or while preparing for it. If you are truly injured in your preparation for OCS, you first need to be honest and open with your OSO. If you shouldn’t get sent to OCS, but attempt to “sneak” in, they will find your injury during medical inprocessing or the … Continue reading Help! My knee hurts. How can I run?