Exercise questions
If you are preparing to join the United States Marine Corps there is one obstacle ahead of you and that obstacle is known as Marine Corps Boot Camp. In Marine Corps Boot Camp you will be expected to be able to perform at the peak of physical fitness and a large portion of that fitness plan is the ability to run. During boot camp you will do countless formation runs with your platoon, battalion and possibly even a regiment. While doing these formation runs you
If you are sitting in the seclusion of your life at this moment wondering about becoming a Marine and yet can’t get your head wrapped around the fact that you have to run, I want to let you in on a little secret. If you have read any articles on this site you will understand that Marine Corps Boot Camp is more mental than it is physical because the human body will always do what it is told by the brain. If you are of decent weight you can run. The only problem is that if your brain is telling you that it is too hard, your body will stop. If you brain tells your body it is too weak, you will be weak. In Marine Corps Boot Camp they will take the mind and forge it into a thought process that you can. Running is more in the mind than it is in the muscles, or the lungs.
Sure, if you are 5′ 11″ and weight 235 pounds, you will suck at running, but only because you are overweight and your body is dragging around too much fat. What I am talking about is the young man or woman that is a poolee and is waiting to start boot camp. If you made it past MEPS, then you can run a heck of alot more distance that your brain gives you credit for being able to complete. There is a simple way to prove this fact and that simple way is to get your ass out the door and run. Go for a run today. Go for a run tomorrow and then the next day and if you push the distance a little bit more each and everyday, you will see improvement. This is where the brain enters the equation.
If you have trouble getting your butt in gear and getting it out the door to go for a daily run the problem is not that you can’t run, the problem is that you are lazy. The term for this in the Corps is that you are not motivated. Not being motivated is a great reason to not graduate from Marine Corps Boot Camp. If you were to run for one mile today you and then go out each and every day you will stretch the limits your mind has set for your body. You need to take control of your mind and just tell your body to keep moving. If you can reach this point, you will start to understand what discipline and the Corps has in common.
In The United States Marine Corps there is a little factor that rides paralel with motivation and that is self-discipline. Marines are known for their self-discipline and that is what sets them apart. My first memory of Parris Island after my platoon was picked up by my Drill Instructors was right after we arrived in our new squad bay. The entire platoon was told to stand at attention and that lasted for three solid hours. The Drill Instructors swirled all around the fresh recruits and were all over those that were scratching and squirming and not standing at rigid attention. To this day I can recall those events of 31 years ago and that was the birth of self discipline in my small life.
That self discipline was the same reason why I can remember being in a very swampy area years later awaiting the dawn. I sat in the mud with bugs hovering and landing all around me and yet I let them enjoy their dinner, which was my flesh. I remember having the internal mental ability to not scratch when all of a sudden my entire unit was in the middle of a group of men that did not know we were there. My mission was to observe and not be seen and if I, or my men would have moved, we would have been discovered and I would not be here now writing this short article. That self discipline was taught in Marine Corps and that self discipline is what keeps Marines alive and that self discipline is fostered by the mind starting to realize that the human body can move itself long distances over rough terrain.
Nobody has ever said to you that running or force marches will be easy. No body ever told you that the obstacle course or PT was going to be easy, but then nobody ever told you that becoming a Marine was going to be easy either. Running is more mental and that is a fact. Boot camp is more mental and that also is a fact. The secret is that you need to push your mind past the limits of the boundaries that you have set for yourself. Removing mental obstacles is the first step towards graduating from Marine Corps Boot Camp and if you can’t run, then maybe you need to join the Air Force or the Navy or the Army. For them the standards are easier and the self discipline is lacking and the end result is that you will NOT be a Marine.
Take control of your body and get you mind to command yourself to just get out and run daily and you will see that you have the ability to run. Being able to see past your limits is the first step in preparing for Marine Corps Boot Camp.
For More Help Wth Getting Ready For Boot Camp Check Out This Link
If you want to be a United States Marine you are going to have to pass what is called an Initial Strength Test (IST). There are separate standards for males and for females that must be met before the recruit candidate is eligible to ship out for Marine Corps Basic Training, or boot camp, as it is referred. The order is an official one and can be referenced to Marine Corps Order (MCO) P1100.72C.
The requirements for a person to enter Marine Corps Recruit Training is as follows:
MALE FEMALE
2 pull ups Flexed arm hang for 12 seconds
44 crunches (2 minutes) 44 crunches (2 minutes)
1.5 mile run 13:30 1.5 mile run 15:00
These are the MINIMUM physical standards that will be allowed for a person to gain admittance to Marine Corps Boot Camp. It is referred to as the Marine Corps Initial Strength Test, or IST. Do not confuse the IST (Initial Strength Test) with the PFT (Physical Fitness Test). The PFT is the test that ALL Marines take once recruits enter boot camp. The IST is what allows them to gain admittance to boot camp. Before a recruit can graduate from recruit training, they must pass the PFT.
Boot Camp is not all exercise, learn what else a person can do to prepare
On our constant search of the web to bring you content, we have located a great article written by Marines Staff and would like to share it with you. It is about what is the best way to do a pull-up. We could comment about it, but instead we will just quote what was written…
“Wondering how to do your pull-ups? All Marines have their own opinion. Marines often debate, palms out or palms inward, switch grips during the PFT or not. There are certainly a lot of good questions when it comes to getting the most out of your effort. MARINES set out to get answers.
First off, let’s focus on the grip
An actual pull-up is performed with your palms facing away from you, and a chin-up is performed with your palms facing toward you.
“On pull-ups I suggest keeping your thumb tight to your fingers or on top of the bar,” said Gunnery Sgt. Brian Woodall, chief instructor of the combat conditioning program. “On chin-ups wrap your thumb around the bar to give you more grip strength, but its personal preference depending on how you train and practice.”
Which grip is best for you?
“Both grips use three primary muscles, your latissimus dorsi, biceps, and triceps,” Woodall said. “Overhand pull-ups mainly work your lats and triceps .The biceps come into play, but they aren’t fully used. Underhand or chin-ups work all three more efficiently. So If I had to say, three muscles are better then two.”
It’s not always as simple as A numbers game
When doing pull-ups you use much more of your back, chin-ups involve using much more of your biceps,” said Ira Seth, Marine Corps Base Quantico’s Semper Fit fitness coordinator and lead trainer.
Deciding what technique to use for your pull-ups should depend on what muscle is more developed, either the back or the bicep muscles, Seth said.
To switch or not to switch grips during the PFT?
“I do not recommend switching grips because what you’re doing is spending more time on the bar, which uses more energy,” Woodall said. “This will tire your muscles. Marines who do switch grips usually do so because they are at the end of their strength. By switching they hope to get one or two more repetitions.”
TRAIN. TRAIN. TRAIN!
Woodall also suggested a few ways to train to increase the number of pull-ups you can do.
“Use a weight belt, lat pull-down machine and you can wrap a towel around the bar to work on grip strength,” Woodall said.
There is only one proven way to increase the number of pull-ups you perform … getting on the bar!”
We have added some photographs, which have graciously been provided from an official USMC website. It is said that a photograph is worth a 1,000 words, so here is at least 4,000 words discussing how to best grasp the bar.
Every female Marine is required to stay in good physical condition. If a female Marine falls below the requirements for obesity, as determined by The Marine Corps, corrective action must take place or the Marine will ultimately be discharged from The Marine Corps. If a female Marine is injured or develops a medical condition, they will still be expected to maintaining a healthy weight through programs that will help maintain the standards of weight that the United States Marine Corps requires.
If you are looking for this information for male Marines >>Click Here<<.
Despite the fact that a female Marine is not judged on physical appearance, it is safe to say that you never really see any fat or over weight Marines. Any Marine that is on active duty are weighed in at least two times a year. If a Marine is in the reserves, they are weighed in once a year.
Click here to discover how to prepare for Marine Corps Boot Camp
In order for a female Marine to be considered over weight they are required to have two issues that need to be dealt with and corrected. The body fat of a female Marine only becomes an issue if they do not make the weight standards. In essence, if a female Marine is over weight, then they must meet the requirements for body fat percentages. If a female Marine is over weight yet falls withing the allowable body fat percentage, they are considered to be acceptable weight standards for The United States Marine Corps. If a female Marine is over weight and ALSO above the allowable body fat percentage, there will be a need for corrective action. The corrective action for an overweight female Marine is their compulsory enrollment in the Body Composition Program. If a female Marine were to be enrolled in the Body Composition Program and not attain the required weight, they will face discharge from The United States Marine Corps. If a female Marine were to be enrolled in the Body Composition Program and was able to attain the required weight, they will face no further weight issues from The United States Marine Corps, at least not until the next weigh-in.
The Weight Chart For The United States Marine Corps – Female Marines
| Height | Maximum Weight | Minimum Weight |
| 58 | 120 | 91 |
| 59 | 124 | 94 |
| 60 | 128 | 97 |
| 61 | 132 | 100 |
| 62 | 137 | 104 |
| 63 | 141 | 107 |
| 64 | 146 | 110 |
| 65 | 150 | 114 |
| 66 | 155 | 117 |
| 67 | 160 | 121 |
| 68 | 164 | 125 |
| 69 | 169 | 128 |
| 70 | 174 | 132 |
| 71 | 179 | 136 |
| 72 | 184 | 140 |
| 73 | 189 | 144 |
| 74 | 195 | 148 |
| 75 | 200 | 152 |
| 76 | 205 | 156 |
| 77 | 211 | 160 |
| 78 | 216 | 164 |
| 79 | 222 | 168 |
| 80 | 228 | 173 |
- If a female Marine exceeds the amount of weight listed in the chart above they must then have a body fat within the guidelines listed below. If the female Marine exceed the weight and is within the body fat standards, the issue is done and there will be no further isses associated with being over weight. The body fat chart is listed below.
- FEMALE
- AGE 17-26: 26%
- AGE 27-39: 27%
- AGE 40-45: 28%
- AGE 46+: 29%
When you are a member of the United States Marine Corps you will need to be physically fit, and your sex, your age and paygrade or job description does not matter. If you are going to be in the United States Marine Corps, you better be in physical shape, or they will get you in physical shape and if you can’t, then you will be promoted to civilian. To ensure that Marines are always in a constant state of readiness to conduct warfare, there is a test that has been devised to see how in shape the individual Marine is, and how well the individual Marine is able to move his / her body around the battlefield. This page is devoted to the physical fitness standards The United States Marine Corps uses when evaluating males. The test varies from that of the female Marine counterparts. To view the female Marine standards, >>THIS LINK<< has been provided.
Learn what may be more important than PT when preparing for Marine Corps Boot Camp
The unit commander will schedule and conduct the Marine Corps Physical Fitness Test (PFT) and it consists of three (3) separate events. The entire PFT shall take no more than two (2) hours and the Marines shall have enough time to move from one event to the next. They shall have the time and the opportunity to recover, stretch and drink water. The three events shall consist of the pull-up, the abdominal Crunch and the 3.0 mile run. The order of how the events are completed is not regulated and is not important and is left up to the discretion of the Commanding Officer.
1) Abdominal Crunch: Commonly referred to as the sit-up, but it is completed without the hands behind the head. The goal is to be able for the individual Marine to see how many can be completed properly, and correctly within the prescribed time limit.
- Time limit is 2 minutes
- Must be completed on a flat surface
- The arms will be folded across the chest or the rib cage and there will be no gap between the arms and the chest, or the rib cage. Both arms must remain in constant contact with chest/ribcage throughout the exercise. For one repetition to be counted, there must be the raising of the upper body from the starting position (Shoulder blades touching the floor / deck) until both forearms or elbows simultaneously touch the thighs, and then returning to the starting point.
- The buttocks will remain in constant contact with the ground (deck) throughout the entire sequence of the repetition. No arching or lifting of the back is permitted.
2) Pull-up: The goal is to see how many accurate and complete pull-ups can be executed before dropping off the bar. In order for the last pull-up to be completed, the repetition must be completed and the grasp of the bar must be after the dead hang has been initiated. The intent is complete a “dead hang” pull-up.
Click Here to learn what Drill Instructors do not want you to know
- This event is not timed.
- Elbows must be visible during this event so the elbows can be observed. The elbow must be in the “lock-out” position, which is the “dead hang.”
- Assistance through being lifted, or using a step to reach the bar is authorized. HOWEVER, the assistance that may be used will not assist in any way towards the completion of the first repetition. The first pull-up must be from the dead hang position (motionless), which is arms fully extended and feet free and not touching the floor.
- The bar may be grasped with palm in or palms out. It is the individual preference of the Marine being tested.
- At no time may the chin rest on the bar.
- The Marine’s legs may be positioned in a straight or bent position, but may not be raised above the waist.
- As stated earlier, the intent is to execute a vertical “dead hang” pull-up. There will be inherent body movement, but there will NOTbe whipping, kipping, kicking of the body or the legs of any kind. If any motion perpetuated assistance is observed in the repetition, that repetition will not be counted towards the final score.
- A repetition will only be counted when an accurate and complete pull-up is performed. From the dead hang position, the Marine must lift their body up and their chin must rise above the bar. From that point the Marine must lower their body and return to the dead hang position. Only from the dead hang position may the Marine release the bar, otherwise the final repetition will not be counted towards the score.
3) Three Mile Run: The goal of this event is to see how quickly the individual Marine can carry their body over a measured 3 mile course. The faster, the better.
- The event is timed
- Two Marines will start the clock at the same time. The Commander in charge of P.T. will stay at the start/finish line another Marine will proceed by vehicle to the halfway point once.
- The vehicle that travels to the half way/turn around point will be communications capable.
- The Marine at the half way / turn around point will inform the Marines of the time they are running.
- There can be no assistance whatsoever, and for the time that is run to count the Marine must complete the entire course unassisted.
Click here to see what is more important than a good PT score for Marine Corps Boot Camp
Here is a chart that will provide some insight for how scores are calculated.
| Marine Corps Physical Fitness Test Points – Male |
|||
| Points | Pull-Ups | Crunches | 3-Mile Run |
| 100 | 20 | 100 | 18:00 |
| 99 | 99 | 18:10 | |
| 98 | 98 | 18:20 | |
| 97 | 97 | 18:30 | |
| 96 | 96 | 18:40 | |
| 95 | 19 | 95 | 18:50 |
| 94 | 94 | 19:00 | |
| 93 | 93 | 19:10 | |
| 92 | 92 | 19:20 | |
| 91 | 91 | 19:30 | |
| 90 | 18 | 90 | 19:40 |
| 89 | 89 | 19:50 | |
| 88 | 88 | 20:00 | |
| 87 | 87 | 20:10 | |
| 86 | 86 | 20:20 | |
| 85 | 17 | 85 | 20:30 |
| 84 | 84 | 20:40 | |
| 83 | 83 | 20:50 | |
| 82 | 82 | 21:00 | |
| 81 | 81 | 21:10 | |
| 80 | 16 | 80 | 21:20 |
| 79 | 79 | 21:30 | |
| 78 | 78 | 21:40 | |
| 77 | 77 | 21:50 | |
| 76 | 76 | 22:00 | |
| 75 | 15 | 75 | 22:10 |
| 74 | 74 | 22:20 | |
| 73 | 73 | 22:30 | |
| 72 | 72 | 22:40 | |
| 71 | 71 | 22:50 | |
| 70 | 14 | 70 | 23:00 |
| 69 | 69 | 23:10 | |
| 68 | 68 | 23:20 | |
| 67 | 67 | 23:30 | |
| 66 | 66 | 23:40 | |
| 65 | 13 | 65 | 23:50 |
| 64 | 64 | 24:00 | |
| 63 | 63 | 24:10 | |
| 62 | 62 | 24:20 | |
| 61 | 61 | 24:30 | |
| 60 | 12 | 60 | 24:40 |
| 59 | 59 | 24:50 | |
| 58 | 58 | 25:00 | |
| 57 | 57 | 25:10 | |
| 56 | 56 | 25:20 | |
| 55 | 11 | 55 | 25:30 |
| 54 | 54 | 25:40 | |
| 53 | 53 | 25:50 | |
| 52 | 52 | 26:00 | |
| 51 | 51 | 26:10 | |
| 50 | 10 | 50 | 26:20 |
| 49 | 49 | 26:30 | |
| 48 | 48 | 26:40 | |
| 47 | 47 | 26:50 | |
| 46 | 46 | 27:00 | |
| 45 | 9 | 45 | 27:10 |
| 44 | 44 | 27:20 | |
| 43 | 43 | 27:30 | |
| 42 | 42 | 27:40 | |
| 41 | 41 | 27:50 | |
| 40 | 8 | 40 | 28:00 |
| 39 | x | 28:10 | |
| 38 | x | 28:20 | |
| 37 | x | 28:30 | |
| 36 | x | 28:40 | |
| 35 | 7 | x | 28:50 |
| 34 | x | 29:00 | |
| 33 | x | 29:10 | |
| 32 | x | 29:20 | |
| 31 | x | 29:30 | |
| 30 | 6 | x | 29:40 |
| 29 | x | 29:50 | |
| 28 | x | 30:00 | |
| 27 | x | 30:10 | |
| 26 | x | 30:20 | |
| 25 | 5 | x | 30:30 |
| 24 | x | 30:40 | |
| 23 | x | 30:50 | |
| 22 | x | 31:00 | |
| 21 | x | 31:10 | |
| 20 | 4 | x | 31:20 |
| 19 | x | 31:30 | |
| 18 | x | 31:40 | |
| 17 | x | 31:50 | |
| 16 | x | 32:00 | |
| 15 | 3 | x | 32:10 |
| 14 | x | x | 32:20 |
| 13 | x | x | 32:30 |
| 12 | x | x | 32:40 |
| 11 | x | x | 32:50 |
| 10 | x | x | 33:00 |
| 9 | x | x | x |
| 8 | x | x | x |
| 7 | x | x | x |
| 6 | x | x | x |
| 5 | x | x | x |
| 4 | x | x | x |
| 3 | x | x | x |
| 2 | x | x | x |
| 1 | x | x | x |
* Round
up all values (e.g., 18:01 to 18:09 equals 99 points)
In order
to pass the semi-annual fitness test, Marines must perform the minimum
acceptable performance requirements shown in the chart below. Additionally,
they must have enough overall points to meet the 3rd class fitness requirements
(see below).
| Minimum Fitness Requirements for Each PFT Event – Males |
|||
| Age | Pull-Ups | Crunches | 3-Mile Run |
| 17-26 | 3 | 50 | 28:00 |
| 27-39 | 3 | 45 | 29:00 |
| 40-45 | 3 | 45 | 30:00 |
| 46+ | 3 | 40 | 33:00 |
| Marine Corps PFT Classification Scores – Male and Female |
||||
| Class | Age 17-26 |
Age 27-39 |
Age 40-45 |
Age 46+ |
| 1st | 225 | 200 | 175 | 150 |
| 2nd | 175 | 150 | 125 | 100 |
| 3rd | 135 | 110 | 88 | 65 |
If you are getting ready to ship out for boot camp and are looking for an exercise program that will help you prepare for boot camp the first thing you need to do is start running each and every day. You do not need fancy clothing or expensive shoes, you just need to start running. You will be running almost every day when in boot camp, so get started now.
You do not need a tread mill, you just need to get out and run. The weather is not relevant, so what will be your excuse for not just getting out and getting it done? If you are looking for a place to run, then the streets are your best bet, because that is where most of your running will take place in boot camp. You really should build up to the street running.
Start on soft surfaces at first, for about 4 months and then start to increase your mileage, but no more than 10% a week. This will help avoid injuries, such as shin splints. A shin splint or a stress fracture is one of the most common reasons for failure while at boot camp. Practice now, build up to the needed endurance level now while you have the time.
After about two months start running on hard surface every other day, until you can transition to hard surface daily. If you are just beginning a running program you need to take it slowly and build yourself up. If you are now a smoker, you need to just stop and stop right now.
Pull Ups, pull ups and more pull ups! You can use a tree limb, or a tree branch or at your high school. Again, it is not important to be pretty, you just need to get up and get it done. The act of doing it is more important than having to have just the right place to being able to do it.
What else can I do to get ready for boot camp?
Sit ups, sit up and more sit ups. The ability to do well in exercises all comes down to how much you have prepared to be able to do those exercises. The Marine Corps will build you up, there is no doubt about that. The advantage to you preparing in advance is that you will have less stress placed onto you while you are in boot camp.
The stress level at boot camp will be more than any outsider can imagine. The stress will be constant and in your face at more than a few times. The better shape your body is in when you step off that pass, the less stress you will encounter. Prepare now and get ready to accept the challenge of boot camp head on.
To recap;
- You need to run and run some more. You need to try to run 3 miles in 18 minutes. If you do that, you will receive a perfect 100 on that one portion of the P.F.T. (Physical Fitness Test)
- Pull Ups and more pull ups. Doing 20 pull ups will give you a perfect 100 on that portion of the P.F.T.
- Situpss, more situps. Doing 80 situps in 2 minutes will render you a perfect 100% on this portion.
As you learn more about what to expect about boot camp, you will realize that the stress factor is what will make or break you. The more capable you are physically, the less stess you will encounter emotionally. The lowering of one’s stress is what heps keep most recruits around until graduation day. Stress is the biggest thing you will have to do so, even more so than the physical portion.
Because you are trying to get ready for boot camp you need to learn as much as you can before you arrive on base. You need to keep searching for answers, just like you are doing right now, This preparation we speak of is more than just exercises. Of course you need to exercise, but also you need to prepare your brain and your emotions for the events that are coming your way.
How To Prepare For The Emotional Aspect Of Boot Camp
The whole weight issue is quite important now with many individuals seeking admittance to The United States Marine Corps. If you are here seeking information on what it will take for you to be able to gain admitance to the United States Marine Corps, then settle down and listen up, because we have some important news for you. What you need to understand is that although there is only one standard for weight while a person is in The United States Marine Corps, the course to getting into boot camp can be a tad bit confusing when it is first looked at by an outsider, or you…a civilian wanting to enter The United States Marine Corps.
Click here for extra info. on boot camp preparation
The first thing that you need to know is that in order to even be eligible to get a chance to complete Marine Corps Boot Camp a person has to meet with a recruiter and get the once over. By this it is meant that the recruiter will be able to look you over and make a snap decision as to whether your weight will be an issue. Whatever your recruiter decides, the next step will be to see if you have the ability to pass the Initial Strength Test or the IST. Below you will see links that take you to a page relevant to what you are looking to learn.
Female IST Requirements Male IST Requirements
If a recruit candidate has the ability to pass the IST, then the next thing they will have to be concerned with is being able to meet the requirements to be in the Delayed Entry Program. What you need to know is that the standards to get into the delayed entry program are not as strict as when you actually report into boot camp. To see a reference on what the standards are for entry into the DEP program, please refer to the link that is relevant to your sex, as listed below.
Female DEP weight chart Male DEP weight chart
What you must now realize is that if you get into the DEP program that the weight standards are not as strict as when you have to actually be weighed in when you arrive at Marine Corps Boot Camp. When you arrive at boot camp and become a recruit you will then fall under what is required for all involved with active Marine Corps personnel. Granted that even though you are not a Marine while in boot camp, you will still be required to maintain the weight standards that all Marines are required. The standards that you will be required to maintain from that moment on are called the Marine Corps Weight Retention Standards. The short of it is that if you are to start boot camp with all of your fellow recruits you must meet the standards listed below. If you do not enter boot camp meeting the standards below, you will be given a chance to lose the weight in a place that has become known as The Pork Chop Platoon. They call it this because it is a place where you will go to lose the weight and then join a platoon that is just starting the training in boot camp. If a recruit is not able to lose the weight, they will simply be sent home.
Marine Corps Weight Retention Standards: Female Male
Once you have passed all of the extensive batteries of health examinations (Drug test included) a recruit will then be required to take a Physical Fitness Test, or the PFT. The PFT is a tougher test than the IST mentioned above. If you are interested in seeing what the standards are to pass the PFT that you will be required to do when you start Marine Corps Boot Camp, please follow the relevant link listed below.
Marine PFT Standards for Females Marine PFT Standards for Males
If a recruit passes the PFT then they get the opportunity to start recruit training and off they go to the world of becoming a United States Marine. If a recruit does not pass the PFT upon entry they will go and receive additional training with the goal of being able to pass the PFT. If that additional training does not help the recruit achieve the minimum scores, they too will be sent home as a failure.
Nobody said becoming a Marine was going to be an easy task and if you are worried about just getting started in Marine Corps Boot Camp you really should invest the few dollars and get the E-Course down loaded to your computer right now. The E-Course will help you get ready for boot camp. You better not think that the only thing you need to be ready for is the exercise and if you have you already underestimated what Marine Corps Boot Camp is all about. If you are getting ready to give boot camp a shot then you really need to get the course that was designed to give you an inside glimpse at what to expect in boot camp. It will help you not only prepare for your weight and exercise issues, but also for the mind games the Drill Instructors will play on you. If you think you have even the slightest doubt of passing boot camp you would be very foolish to pass up this course as it was written by someone who has lived the experience for quite awhile, from the inside.
Click here to see the Prepare For Marine Corps Boot Camp E-Course
When you are a member of the United States Marine Corps you will need to be physically fit, and your sex, your age and paygrade or job description does not matter. If you are going to be in the United States Marine Corps, you better be in physical shape, or they will get you in physical shape and if you can’t, then you will be promoted to civilian. To ensure that Marines are always in a constant state of readiness to conduct warfare, there is a test that has been devised to see how in shape the individual Marine is, and how well the individual Marine is able to move his / her body around the battlefield. This page is devoted to the physical fitness standards The United States Marine Corps uses when evaluating females. The test varies from that of the male Marine counterparts. To view the male Marine standards, >>THIS LINK<< has been provided.
Learn what may be more important than PT when preparing for Marine Corps Boot Camp
The test for female Marines varies from that of a male Marine. Do not try to compare the both, as they have vast differences between them. The following are the requirements for female Marines PFT, which is the physical fitness test to evaluate the level of fitness for female Marines.
1) Flexed-Arm Hang: The objective of this routine is to see how long a female Marine can hang from a bar with their elbows flexed. This is a timed event and the requirements are as follows.
- All clothing covering the elbow area shall be removed so observation of the elbow can be maintained at all times.
- Assistance through being lifted, or using a step to reach the bar is authorized. The Marine is also authorized to jump up to the bar.
- The bar may be grasped with palm in or palms out. It is the individual preference of the Marine being tested.
- The correct starting position is when the Marine’s arms are flexed at the elbow and the chin is held above the bar AND NOT TOUCHING THE BAR. At no time may the chin touch or rest on the bar, once the time has begun.
- The Marine is permitted to drop their chin below the bar, but the elbow must remain flexed with both arms, without exception. Once the arms are fully extended, or the Marine drops off the bar, the count ends.
2) Abdominal Crunch: Commonly referred to as the sit-up, but it is completed without the hands behind the head. The goal is to be able for the individual Marine to see how many can be completed properly, and correctly within the prescribed time limit.
- Time limit is 2 minutes
- Must be completed on a flat surface
- The arms will be folded across the chest or the rib cage and there will be no gap between the arms and the chest, or the rib cage. Both arms must remain in constant contact with chest/ribcage throughout the exercise. For one repetition to be counted, there must be the raising of the upper body from the starting position (Shoulder blades touching the floor / deck) until both forearms or elbows simultaneously touch the thighs, and then returning to the starting point.
- The buttocks will remain in constant contact with the ground (deck) throughout the entire sequence of the repetition. No arching or lifting of the back is permitted
- A fellow Marine may hold down the testing Marine’s feet, at or below the knees in whatever manner that is most comfortable for the testing Marine.
3) Three Mile Run: The goal of this event is to see how quickly the individual Marine can carry their body over a measured 3 mile course. The faster, the better.
- The event is timed
- Two Marines will start the clock at the same time. The Commander in charge of P.T. will stay at the start/finish line another Marine will proceed by vehicle to the halfway point once.
- The vehicle that travels to the half way/turn around point will be communications capable.
- The Marine at the half way / turn around point will inform the Marines of the time they are running.
- There can be no assistance whatsoever, and for the time that is run to count the Marine must complete the entire course unassisted.
Click here to see what is more important than a good PT score for Marine Corps Boot Camp
Here is a chart that will provide some insight for how scores are calculated for female Marines taking a PFT.
| Marine Corps Physical Fitness Test Points – Female | |||
| Points | Flexed-Arm Hang |
Crunches | 3-Mile Run |
| 100 | 70 sec | 100 | 21:00 |
| 99 | 99 | 21:10 | |
| 98 | 69 sec | 98 | 21:20 |
| 97 | 97 | 21:30 | |
| 96 | 68 sec | 96 | 21:40 |
| 95 | 95 | 21:50 | |
| 94 | 67 sec | 94 | 22:00 |
| 93 | 93 | 22:10 | |
| 92 | 66 sec | 92 | 22:20 |
| 91 | 91 | 22:30 | |
| 90 | 65 sec | 90 | 22:40 |
| 89 | 89 | 22:50 | |
| 88 | 64 sec | 88 | 23:00 |
| 87 | 87 | 23:10 | |
| 86 | 63 sec | 86 | 23:20 |
| 85 | 85 | 23:30 | |
| 84 | 62 sec | 84 | 23:40 |
| 83 | 83 | 23:50 | |
| 82 | 61 sec | 82 | 24:00 |
| 81 | 81 | 24:10 | |
| 80 | 60 sec | 80 | 24:20 |
| 79 | 79 | 24:30 | |
| 78 | 59 sec | 78 | 24:40 |
| 77 | 77 | 24:50 | |
| 76 | 58 sec | 76 | 25:00 |
| 75 | 75 | 25:10 | |
| 74 | 57 sec | 74 | 25:20 |
| 73 | 73 | 25:30 | |
| 72 | 56 sec | 72 | 25:40 |
| 71 | 71 | 25:50 | |
| 70 | 55 sec | 70 | 26:00 |
| 69 | 69 | 26:10 | |
| 68 | 54 sec | 68 | 26:20 |
| 67 | 67 | 26:30 | |
| 66 | 53 sec | 66 | 26:40 |
| 65 | 65 | 26:50 | |
| 64 | 52 sec | 64 | 27:00 |
| 63 | 63 | 27:10 | |
| 62 | 51 sec | 62 | 27:20 |
| 61 | 61 | 27:30 | |
| 60 | 50 sec | 60 | 27:40 |
| 59 | 59 | 27:50 | |
| 58 | 49 sec | 58 | 28:00 |
| 57 | 57 | 28:10 | |
| 56 | 48 sec | 56 | 28:20 |
| 55 | 55 | 28:30 | |
| 54 | 47 sec | 54 | 28:40 |
| 53 | 53 | 28:50 | |
| 52 | 46 sec | 52 | 29:00 |
| 51 | 51 | 29:10 | |
| 50 | 45 sec | 50 | 29:20 |
| 49 | 49 | 29:30 | |
| 48 | 44 sec | 48 | 29:40 |
| 47 | 47 | 29:50 | |
| 46 | 43 sec | 46 | 30:00 |
| 45 | 45 | 30:10 | |
| 44 | 42 sec | 44 | 30:20 |
| 43 | 43 | 30:30 | |
| 42 | 41 sec | 42 | 30:40 |
| 41 | 41 | 30:50 | |
| 40 | 40 sec | 40 | 31:00 |
| 39 | 39 sec | x | 31:10 |
| 38 | 38 sec | x | 31:20 |
| 37 | 37 sec | x | 31:30 |
| 36 | 36 sec | x | 31:40 |
| 35 | 35 sec | x | 31:50 |
| 34 | 34 sec | x | 32:00 |
| 33 | 33 sec | x | 32:10 |
| 32 | 32 sec | x | 32:20 |
| 31 | 31 sec | x | 32:30 |
| 30 | 30 sec | x | 32:40 |
| 29 | 29 sec | x | 32:50 |
| 28 | 28 sec | x | 33:00 |
| 27 | 27 sec | x | 33:10 |
| 26 | 26 sec | x | 33:20 |
| 25 | 25 sec | x | 33:30 |
| 24 | 24 sec | x | 33:40 |
| 23 | 23 sec | x | 33:50 |
| 22 | 22 sec | x | 34:00 |
| 21 | 21 sec | x | 34:10 |
| 20 | 20 sec | x | 34:20 |
| 19 | 19 sec | x | 34:30 |
| 18 | 18 sec | x | 34:40 |
| 17 | 17 sec | x | 34:50 |
| 16 | 16 sec | x | 35:00 |
| 15 | 15 sec | x | 35:10 |
| 14 | x | x | 35:20 |
| 13 | x | x | 35:30 |
| 12 | x | x | 35:40 |
| 11 | x | x | 35:50 |
| 10 | x | x | 36:00 |
| Minimum Fitness Requirments for Each PFT Event – Females |
|||
| Age | Flexed-Arm Hang |
Crunches | 3-Mile Run |
| 17-26 | 15 Seconds | 50 | 31:00 |
| 27-39 | 15 Seconds | 45 | 32:00 |
| 40-45 | 15 Seconds | 45 | 33:00 |
| 46+ | 15 Seconds | 40 | 36:00 |
| Marine Corps PFT Classification Scores – Male and Female |
||||
| Class | Age 17-26 |
Age 27-39 |
Age 40-45 |
Age 46+ |
| 1st | 225 | 200 | 175 | 150 |
| 2nd | 175 | 150 | 125 | 100 |
| 3rd | 135 | 110 | 88 | 65 |
United States Marine Corps Recruit Weight Chart (DEP) Below you will find a chart for males to enlist in the United States Marine Corps Delayed Enlistment program, or the DEP. If an applicant exceeds the weight limit should desires to gain access to the Marine Corps, they are required to obtain a waiver. That waiver must be approved by the Marine Corps Recruiting Region Commanding General. The first step to obtaining a waiver will be that the recruit applicant will be able to pass the Initial Strength Test, or the IST. There is also a Marine Corps Body fat limit for male recruits, which is 18 percent. As most things, there is an official Marine Corps order to show how body fat is to be measured and it can be found in Marine Corps Order (MCO) 6100.12.
Before the Marine applicant can ship out and start the status as a recruit they must meet the Retention Weight Standards. Any recruit applicant that is over the standard requirements can still go to Marine Corps Boot Camp, but only if they meet the following requirements.
- If the applicant is within 5% of the retention weight standards AND passes the IST, there is NO waiver needed.
- If the applicant is more than 5% over the retention weight standards they need to pass the IST and receive a waiver.
- If the applicant is more than 10% over the retention weight standards they must pass the IST and be within body fat standards (18%), and they must also receive the waiver.
The chart below is what are the standards for a male to enter into the delayed entry program without any waivers. If an applicant exceed or is under the standards, then waivers will be needed. The Marine Corps is VERY strict on weight standards before you enter and even after you finish Marine Corps Boot Camp.
Stop and think for a moment, do you ever see a fat Marine? If you are worried about your weight, you should worry because it could keep you from your dream of becoming a Marine. Do not let weight stand in your way, but at the same time do not let your weight cloud your focus on the bigger picture. You know you will be able to get the weight down and make recruit status. The question you need to be concerned with is all the other stuff you need to prepare for as well. Are you ready for the Drill Instructors? Do you even know what courses you will be studying? There is much more to passing Marine Corps Recruit Training than just just fitness. You are hereby warned that you need to study the bigger picture and prepare for many, many things and not just PT.
Click Here to learn what else you need to do to prepare.
MALE WEIGHT CHART FOR DEP ENLISTMENT
|
Max
Weight |
||||||
| Height | MinimumWeight | Age 16-20 |
Age 21-30 |
Age 31-35 |
||
| 58 | 96 | 148 | 153 | 152 | ||
| 59 | 98 | 153 | 158 | 157 | ||
| 60 | 100 | 158 | 163 | 162 | ||
| 61 | 102 | 163 | 168 | 167 | ||
| 62 | 103 | 168 | 174 | 173 | ||
| 63 | 104 | 174 | 180 | 178 | ||
| 64 | 105 | 179 | 185 | 184 | ||
| 65 | 106 | 185 | 191 | 190 | ||
| 66 | 107 | 191 | 197 | 196 | ||
| 67 | 111 | 197 | 203 | 202 | ||
| 68 | 115 | 203 | 209 | 208 | ||
| 69 | 119 | 209 | 215 | 214 | ||
| 70 | 123 | 215 | 222 | 220 | ||
| 71 | 127 | 221 | 228 | 227 | ||
| 72 | 131 | 227 | 234 | 233 | ||
| 73 | 135 | 233 | 241 | 240 | ||
| 74 | 139 | 240 | 248 | 246 | ||
| 75 | 143 | 246 | 254 | 253 | ||
| 76 | 147 | 253 | 261 | 260 | ||
| 77 | 151 | 260 | 268 | 266 | ||
| 78 | 153 | 267 | 275 | 273 | ||
