Candidate PT sessions occur every MWF at 0700. Meet at the OSO office.
USMC Physical Fitness Test (PFT) - The USMC PFT consist of three events: Pull-ups, crunches and a three-mile run. All three events are equally weighted at 100 points each. The maximum score that can be earned on a PFT is 300.
In order to score a PFT, use the following criteria:
Pull-Ups (Male): Each correctly executed pull-up is worth 5 points, up to 20 pull-ups or 100 points.
Flexed-Arm Hang (Female): During the first 40 seconds, the candidate earns 1 point per second. For the remaining 30 seconds, the candidate earns 2 points per second.
Crunches: Each correctly executed crunch is worth one point. The candidate will be given two minutes to perform up to 100 crunches while another candidate is sitting on their feet and holding their legs.
3-Mile Run: This run will be completed on a flat course and will measure exactly 3 miles. A male running this in 18:00 will earn 100 points. A female running this in 21:00 will earn 100 points. For each minute after this fastest time, the candidate will lose 6 points (which equals 1 point for every ten seconds).
The PFT score will be a very important aspect of your application to the selection board. Once selected, a higher PFT score also leads to a higher level of success at OCS. If you are physically prepared, your body will be more able to handle the rigors of OCS.
Event Maximum Minimum Pull-Ups / Flexed Arm Hang 20 / 70 sec 10 / 50 sec Crunches 100 80 Three-Mile Run 18:00 (M) 23:00 (M)
Guidelines for the PFT:
21:00 (F)
26:00 (F)
Improving PFT
Flexed Arm Hang Program
Crunch Workout
OSO St. Louis PFT run map (Forest Park)
USATF - Map your run with this tool
Beginner Triathlete - Training programs and advice for newbies
Functional Fitness - Listen to Capt. Brian Chontosh, Navy Cross recipient, speak about functional fitness and the Marine Corps.
All candidates and anyone interested in the program should be constantly working to improve their fitness. Candidates should make every attempt to PT together. You are each other's greatest resource. Any one looking to challenge themselves or looking for someone to PT with is urged to contact the office.
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