Here we go again.
This is the IST - the Initial Strength Test. This is not the PFT - the Physical Fitness Test.
In boot camp, you take the IST during the first week of training. If you fail, then you go to a special program until you pass. Then you continue on with regular training.
Toward the end of boot camp, you have to be able to take (and pass) the PFT. And you will take a PFT twice a year every year that you are in the Marines.
There goes my 10 push ups in under a minute I was so proud of…
The PFT is structured like this: there are three “events”. Pullups (or arm hang, for women), sit-ups, and a 3-mile run. Each event is “graded”, and you get a cumulative score based on all three events. The maximum points allowed for each event is 100 points. (So you can do better than “perfect”, but it doesn’t count toward your score.)
Pull ups - Minumum = 3, maximum = 20. No kipping, kicking, or swinging allowed. Each pull-up is worth 5 points. This is an untimed event. You stay on the bar until you drop off.
Sit-ups - Minimum = 55, maximum = 100. Each situp is worth 1 point. Do as many as you can in two minutes.
3-mile run - Slowest = 28:00, fastest = 18:00. 18 minutes = 100 points, 18:10 = 99 points, 18:20 = 98 points, and so on. 28 minutes is only worth 40 points.
Once you have finished all three events, your scores are added up, and you get your total grade. 135-174 is a “third class” PFT. 175-224 is a “second class”, and 225+ is a “first class”. 300 is considered a “perfect” PFT.
(Note that you can pass all three events and still score less than 135. This means that you failed the entire test. You have to at least get the minimum on all three events AND score a total of 135.)
The Marine Corps does not do push-ups. The Navy and Army do. (The Air Force has gone through a lot of changes since I got out, so I do not know what they do.)
The Marine Corps’ theory is this–you use your “pulling” muscles more in real life than you do you “pushing” muscles. Ergo, it makes more sense to test your “pulling” muscles than your “pushing” muscles.
And since you’re all dying to know—the best PFT that I ever did was 12 pull-ups, 100 crunches, and a 22:10 run. That’s a score of 235.
(I was never really “fit” for a Marine. I always had to battle my weight and I hated to run. Come to think of it, I still have to battle my weight and I hate to run.)
No pullups for women, really? Arm hangs seems to be much easier… And is it straight arms, 90 degrees or head over the bar types?
^ You start out with your chin over the bar. You hold on as long as possible until your elbows lock out (fully straightened) or until you drop off the bar.
Your score is based on your time. 15 seconds is passing, 70 seconds is the max.
I see. So kind of like a negative. I think it would be (for me at least) easier to keep the chin over the bar the whole time. I noticed once I start sliding down I go all the way…
Great link by the way!
Yeah, that’s essentially what it is. One negative pull-up that is timed. As long as you have any bending in your arms, the clock is still going.
Btw the marine type of training is a new hot fitness thing in NYC now. A friend of a friend is doing a light version of it. She recently had “a test” of some sort where 50 or so students for 6 hours straight were running and walking around Manhattan, occasionally stopping for the boot camp “breaks” of pushups, sit ups etc. All of that while carrying around a 20-pound backpack full of bricks. Nuts!
ಠ_ಠ
My bad - forgot to put the Oxford comma there…
oh my
I know a coupla fuglies that went into the armed forces in some capacity. Both had some crazy stories of getting various poundings. I can only imagine being on a ship at sea…
this’ll put some hair on your chest.
I like how it’s laid out for somebody in not that great of shape at the begining. Zone is kind of OCD though. Day 10 (page 49) is identical to the crossfit workout “Cindy”.
I suck at pullups but my timed run is good and I do a lot of pushups. I ran 4 miles last night at a pretty fast pace. I will do 250 pushups a session (50 * 5 with 3 minutes between each set).
I doubt I will ever join a gym again, I don’t see the need. You can get a really good workout in just using your bodyweight and the road.
This looks impossible to me. Maybe some lighter version of it… MUCH lighter
There’s no good bodyweight exercises for legs or shoulders.
agree, I did the body weight only program before starting the 8 week program and needed every bit of it. I swear by this program. It’s a man maker.