HOW TO PREPARE
Every Marine must maintain a high level of physical fitness regardless of age, rank or Military Occupational Specialty (MOS).
Those who aspire to become Marines must first pass the Initial Strength Test (IST), and all Marines are required to pass an annual
Physical Fitness Test (PFT) and Combat Fitness Test (CFT). This information will help you prepare for all three.
The Initial Strength Test (IST)
In order to begin recruit training, aspiring Marines must pass the Initial Strength Test (IST). It is recommended that recruits report to training with scores well above the minimum standards. The IST consists of the following three tests:
PULL-UPS/FLEXED ARM HANG
Guidelines for pull-ups (males):
Mount the bar with your hands facing towards you or away from you. Your legs can be held straight or in a bent position, but may not be raised above the waist. To successfully complete a repetition, raise your body by bending your arms at the elbows until your chin is above the bar, then lower your body until your arms are fully extended. You may have an assistant extend an arm across the front of your body to help prevent swinging. The minimum standard for passing this test during the IST is two pull-ups.
Guidelines for flexed arm hang (females):
In starting position, hang from a horizontal bar with your elbows bent and both palms facing either towards you or away from you. Your chin must be higher than the bar, but may not touch the bar. Attempt to maintain elbow flexion as long as possible. Your score is the number of seconds in which you can maintain some degree of flexion at the elbow. The minimum standard for passing this test is 12 seconds.
In order to perform well during recruit training, the Marine Corps recommends starting an exercise routine early and monitoring your diet.
CRUNCHES
Guidelines for crunches (males and females):
Lie on your back, knees flexed with your feet flat on the ground. Fold your arms across your chest with no gap between your forearms and your chest when raising your upper body. An assistant may hold your feet or legs below the knees in whatever manner is most comfortable. Kneeling or sitting on the feet is permitted. To successfully complete a repetition, raise your upper body from the starting position, touching your thighs with your elbows or forearms. Return to the starting position with your shoulder blades touching the ground. A rest in the down position may be taken at any time. The minimum requirement for passing this test during the IST is 44 crunches in two minutes.
It is imperative that you practice these tests properly. It is much harder to change habits once you've begun practicing incorrectly.
TIMED RUN
Guidelines for the run (males and females):
Male and female recruits run the same distances during the run portion of the IST but have different time requirements to complete it. Males must complete the 1.5-mile run in 13:30, while females have 15 minutes to cross the finish line. It is advised that individuals who aspire to become Marines report to training able to run much further distances at a faster pace, as the IST run is only half the distance of the 3-mile PFT test required of all recruits. The run portion of the IST is normally administered last, and if an individual fails the pull-up, flexed arm hang or crunches portion, he or she will be re-tested at the end of that same IST.
In addition to passing both the IST and PFT, the Marine Corps requires an individual to be within acceptable weight and body fat standards.
The Physical Fitness Test (PFT)
The PFT is the standard test that all recruits must pass, and all Marines run twice a year to assess their physical conditioning. The test consists of a three-mile run, pull-ups (no time limit) or flexed arm hang, and crunches (two-minute time limit). For male recruits and Marines to get a maximum score (300) they need to run three miles in 18 minutes, do 20 pull-ups and 100 crunches. For females to get a maximum score they need to run three miles in 21 minutes, do the flexed arm hang for 70 seconds and do 100 crunches.
PULL-UPS/FLEXED ARM HANG
MINIMUM PFT REQUIREMENTS:
Male recruits and Marines must complete at least three pull-ups.
Female recruits and Marines must complete a flexed arm hang for 15 seconds.
PREPARATION
These workouts were specifically designed to improve performance in the overhand pull-up (palms facing away). The overhand method is the preferred method, but for now do what you need to in order to complete the most repetitions for your PFT. Mix up your training between underhand and overhand until you can do 20 both ways. The program depends upon quality exercises—the number of repetitions is secondary.
- Train five days on; two days off. Rest is a crucial component of performance.
- Complete five maximum effort sets per day. Rest 90 seconds between each set.
- Concentrate on doing perfect executions instead of the number of repetitions you complete.
CRUNCHES
MINIMUM PFT REQUIREMENTS:
Both male and female recruits and Marines must complete at least 50 crunches in two minutes.
PREPARATION
Here are a few workouts that can help you prepare for the crunches portion of the PFT. If you will do this program consistently with the pull-up workout, you will see fast and effective improvement in your PFT score. The key is consistency.
- Try doing three maximum effort sets. Rest 60-90 seconds between each set. As soon as you stop, that set is complete.
- Do six 20-second sets. Do as many as you can in 20 seconds as if you were taking the PFT. Rest 25 seconds between each set.
- Do 50 repetitions as fast as possible. Rest for 60 seconds. Then do 30 repetitions as fast as possible. Rest for 45 seconds and then do 20 more as fast as possible.
TIMED RUN
MINIMUM PFT REQUIREMENTS:
Male recruits and Marines must complete the three-mile run in 28 minutes or less.
Female recruits and Marines must complete the three-mile run in 31 minutes or less.
PREPARATION
There are many ways to improve your run time. The key to a good run workout is not overall mileage or speed work but consistency. If you put forth the effort now, you will reap the benefits at Marine Corps Recruit Training. Here are a few things you can do to prepare:
- Try running with a partner who will help motivate you to continue.
- Start at a pace and distance you are comfortable with and build steadily.
- Look in the direction of where you are going—not down at the pavement.
- Run at least three times per week.
The Combat Fitness Test (CFT)
The CFT is also a 300-point test with an emphasis on functional fitness. Males and females perform the same exercises but are scored differently, and adjustments are also made for age. Marines must wear their combat utility uniform and complete three events: Movement to Contact, Ammunition Lift and Maneuver Under Fire.
PURPOSE OF THE CFT
The purpose of the Combat Fitness Test is to evaluate each Marine's strength, stamina, agility and coordination as it pertains to operational demands. A complement to the PFT, the CFT measures the functional elements of combat fitness through execution of a series of events that represents real combat scenarios. Passing the CFT is an annual requirement for all Marines. Performance on the test directly impacts every Marine's career, as CFT scores are used to tabulate Composite Scores used for promotions.
CFT EVENTS
MOVEMENT TO CONTACT
A timed, 880-yard course that tests each Marine's endurance.
- Males must complete the course in 4:13 or less
- A perfect score for males is 2:45
- Females must complete it in 5:27 or less
- A perfect score for females is 3:23
AMMUNITION LIFT
Marines must lift a 30-pound ammo can over their heads (elbows locked) as many times as possible.
- Males must complete at least 33 lifts in two minutes
- A perfect score for males is 91 lifts
- Females must complete at least 17 lifts in two minutes
- A perfect score for females is 61 lifts
MANEUVER UNDER FIRE
This event is a 300-yard shuttle run that includes a variety of combat-related tasks, including crawls, carries, ammunition resupply, grenade throwing and agility running
- Males must complete course in 3:58 or less
- A perfect score for males is 2:14
- Females must complete it in 5:59 or less
- A perfect score for females is 3:01
CFT CLASSIFICATIONS
Marines must achieve the minimum performance requirement for all three events to successfully pass the Combat Fitness Test. Failure to meet the minimum requirement in any one event constitutes a failure of the entire test. CFT classifications for all age groups are as follows:
- 1st Class – 270 to 300 score
- 2nd Class – 225 to 269 score
- 3rd Class – 190 – 224 score
- Fail – a score of 189 or below
