| MARINE PHYSICAL FITNESS |
| MARINE PHYSICAL FITNESS |
Disclaimer: It is very important to note that none of these physical training programs
should be started by anyone until they have consulted a licensed physician and are told
they are medically qualified to begin this specific type of physical training.
Marine Corps standards are high in every area. This is no more evident than in the realm of physical fitness. You
must achieve a high Physical Fitness Test (PFT) score just to be competitive for selection, and also you must be in
great shape to be successful at OCS.
Male Physical Fitness Standards
For the application process, potential male candidates need to shoot for a 3 -mile run time of 23:30 minutes, 12-15
pull-ups (no time limit), and 100 crunches in two minutes. An overall score of 250 should be the minimum goal.
Remember, these are minimum standards. Anyone with a score of 235 or higher (out of 300) should feel pretty good
about selection assuming everything else is competitive.
Female Physical Fitness Standards
Potential female candidates need to shoot for a 3 -mile run time of 25:00 minutes, 50 to 60 second flex arm hang, and
90-100 crunches in two minutes. An overall score of 250 should be the minimum goal.
Talk to the OSO about getting you started on a physical fitness program. There are many different exercise
programs to get in shape, but remember that the key to any program is consistent effort. A good program should
also focus on aerobic conditioning and muscular endurance more than low repetition strength training. The key to
having a good physical fitness test score is having the strength and endurance to effectively manage your own body
weight.
Here are some tools to help you prepare for Marine Corps PT:
PFT/ OCS Preparation:
-Armstrong Pullup Workout
-Marine Corps Crunch Workout
-Running Guidance
-Lt. Wood's Running Program
-OCS Fitness Preparation Guide
should be started by anyone until they have consulted a licensed physician and are told
they are medically qualified to begin this specific type of physical training.
Marine Corps standards are high in every area. This is no more evident than in the realm of physical fitness. You
must achieve a high Physical Fitness Test (PFT) score just to be competitive for selection, and also you must be in
great shape to be successful at OCS.
Male Physical Fitness Standards
For the application process, potential male candidates need to shoot for a 3 -mile run time of 23:30 minutes, 12-15
pull-ups (no time limit), and 100 crunches in two minutes. An overall score of 250 should be the minimum goal.
Remember, these are minimum standards. Anyone with a score of 235 or higher (out of 300) should feel pretty good
about selection assuming everything else is competitive.
Female Physical Fitness Standards
Potential female candidates need to shoot for a 3 -mile run time of 25:00 minutes, 50 to 60 second flex arm hang, and
90-100 crunches in two minutes. An overall score of 250 should be the minimum goal.
Talk to the OSO about getting you started on a physical fitness program. There are many different exercise
programs to get in shape, but remember that the key to any program is consistent effort. A good program should
also focus on aerobic conditioning and muscular endurance more than low repetition strength training. The key to
having a good physical fitness test score is having the strength and endurance to effectively manage your own body
weight.
Here are some tools to help you prepare for Marine Corps PT:
PFT/ OCS Preparation:
-Armstrong Pullup Workout
-Marine Corps Crunch Workout
-Running Guidance
-Lt. Wood's Running Program
-OCS Fitness Preparation Guide
