Becoming a United States Marine demands hard work, unwavering commitment, and a structured exercise plan. The Marine Corps sets strict physical fitness standards that anyone can use as a fitness benchmark.
Marine Corps Fitness Tests
Initial Strength Test (IST)
Before recruit training, the Initial Strength Test (IST) sets the bar:
- Men: 3 pull-ups or 34 push-ups in under 2 minutes
- Women: 1 pull-up or 15 push-ups in under 2 minutes
Plank: 40 seconds or 44 crunches in under 2 minutes
Run:
- Men: 1.5 miles in 13.5 minutes or less
- Women: 1.5 miles in 15 minutes or less
Physical Fitness Test (PFT)
The Marine Corps Physical Fitness Test (PFT) assesses stamina and conditioning. Males aim for a 3-mile run in under 28 minutes, while females target 31 minutes. Other components vary by sex, age, and weight.
Combat Fitness Test (CFT)
The Combat Fitness Test (CFT) is the ultimate test of well-rounded strength. It includes:
Movement to Contact: An 880-yard sprint
Ammunition Lift: Lifting a 30-pound can overhead
Maneuver Under Fire: A 300-yard course with battle-like challenges
Creating Your Workout Plan
Discipline is crucial. Plan a structured workout routine:
Focus on 2-3 exercises daily in a circuit.
Rest no more than one minute between exercises.
Progress gradually; you don't need to start with the toughest variations.
Sample Workout Routine
Monday:
- Pull-ups or flexed arm hang
- Push-ups
- Crunches
Tuesday:
- 1.5-mile run
Wednesday:
- Pull-ups on the V-bar or flexed arm hang
- Close grip push-ups
- Decline crunches
Thursday:
- Running and sprinting
Friday:
- Wide hand position push-ups
- Crunches
- Chin-ups or flexed arm hang
Saturday:
- Long-distance run with challenges
Sunday:
- Push-ups with feet elevated
- Pull-ups or flexed arm hang
- Decline reverse crunches
Additional Exercises
Mix things up with exercises like squats, sandbag deadlifts, sit-ups, lunges, running with weights, and running with a sandbag.
Tips for Training and Recovery
- Don't obsess over reps; consistency is key.
- Prioritize 8 hours of quality sleep.
- Eat clean, focusing on protein and low-fat foods. Fuel with carbs before workouts and stay hydrated.
Ready for a Challenge?
Try these Marine challenges:
Challenge #1:
- 44 crunches
- 34 push-ups in 20 minutes
Challenge #2:
- 3 pull-ups
- Quarter-mile run
- 25 squats
- Quarter-mile run
- Plank
- Quarter-mile run
Conclusion
Whether you're aiming for recruit training or just want to build strength, military-inspired fitness can help. Pull-ups, crunches, and sprints prepare you for the Marines' Physical Fitness Test.
Remember, supplements, clean eating, and quality sleep top off Marines-level strength.
