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Marine Corps Fitness Standards -
IST and PFT
StewSmith.com | See the new
eBook -
Ace the USMC IST and PFT The USMC calculator is located
here:
http://usmc.pftcalculator.com The Physical Fitness
Test is administered every six months. All Marines are provided time to
train and are expected to maintain an adequate degree of physical fitness.
The standard physical fitness test consists of
three events that measure cardiovascular endurance, muscular strength
and endurance and mobility.
The Initial Strength Test (IST) for Recruits
See recent changes to PFT Scores / Replacing Pullups with Pushups option Marines will perform "dead-hang" pull-ups or pushups, abdominal crunches, and a 3.0-mile run. Now Marines can opt out of pullups and perform pushups, but you cannot max the PFT if pushup are performed. If you max the pullups you can 100 points for that event. If you max the pushups, you only get 70 points for that event so your max possible PFT score will be 270 if you pick pushups. Focus on building your strength to MAX the PFT. Do not even concern yourself with the minimum standards. Because, you have to score higher now in 2019. The minimum passing score for both the PFT and CFT has changed. Marines cannot score the minimum standards and still pass, enforcing the mantra, Exceeding the standard IS the standard. Men and Women also have to perform a higher amount of pullups to max the pullup test now. Men
/ Women
Pullups Standards (Max / Min)
Maximum
Points is 100 and
Minimum Points is 40 for each age group If you want to not
do pullups, try pushups
now: Men
/ Women
Push-ups Standards (Max / Min)
Maximum
Points is 70 / Minimum
Points is 40 for each age group
*Note: there is a potential
change of replacing crunches with plank pose in the near future. Practice getting a 5
minute plank post to max
the test.
Men
/
Women Crunches Standards / Age
Men
and
Women 3 Mile Run Standards / Age
USMC is a challenging profession and more information can be found at the StewSmith.com Article Archive
For more specific info on the USMC PFT read the following related articles: Pullups - Start here is you cannot get any or too few under the required minimum Pullup Push Program - Start here if you goal is to max the pullup test (20) and can do 5-10 reps already. Crunches - Learn to pace yourself with a two minute crunch test to easily max the test Running Plans - Start here if a beginner Running to ace the test - Max the Run Program phase 1 Running fast for 3 miles - Max the Run Program phase 2 __________________________________________________________________________________________ Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.
|
Feel free to email me if you have any questions at stew@stewsmith.com
TRX Workouts - This is a great device to use if you are failing at pushups and pullups. The TRX rows will help you build your chest, shoulders, triceps and bicep / back muscles like a set of weights, but also work the core at the same time.
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