Did some reading this morning and found a blog post about taking the Marine Corps Fitness Test, and I think I will add that to my goal. The Marine Corps Fitness tests consists of three exercises: pull-ups, crunches, and a 3.0 mile run. The events are “designed to test the strength and stamina of the upper body, midsection, and lower body, as well as the efficiency of the cardiovascular system.
Find yourself a pull-up bar. If you don’t have one, just go to a park and use the monkey bars. They’re perfect for pull-ups. I also highly recommend investing in the Iron Gym Pull-Up Bar. It’s one of the best and most useful things I ever bought. And you’ll be able to use it at home once the fitness test is done to keep improving your strength.
To begin the test, grab the bar, both palms facing either forward or towards you. I would do it palms facing towards you. It’s easier that way.
The correct starting position begins with your arms fully extended beneath the bar and your feet off the ground.
One rep consists of raising the body with the arms until the chin is above the bar and then lowering your body until your arms are fully extended. The object of this test is to measure your performance from a dead hang position. Thus, whipping, leg kicking, or leg kipping are not allowed and pull-ups using these assistance methods do not count.
You don’t have a time limit to perform your pull-ups, but as soon as you let go, the test is over.
The ab crunch test has a two minute limit. Perform as many crunches as you can in two minutes.
Cross your arms across your chest or rib cage with no gap existing between the arms and chest/rib cage. Both arms must remain in constant contact with the chest/rib cage throughout the exercise. A single repetition consists of raising your upper body from the starting position until both forearms or elbows simultaneously touch the thighs, and then returning to the starting position with the shoulder blades touching the ground.
Your butt must remain in constant contact with the ground.
You can have a buddy hold your legs or feet, at or below the knees. If you don’t have a buddy, place your feet under a couch or some other sturdy object.
3.0 Mile Run
Mark out a 3 mile course. One way of doing this is to reset your car’s trip odometer and drive a flat course in your neighborhood to mark out the 3 miles. Another idea is to go to a high school or college track. It’s flat, clear of any obstacles, and it’s measured out for you. Four times around the track is one mile. So for three miles, you’ll have to run around it twelve times.
Time yourself with a stopwatch to see how fast you can run 3.o miles. Run as fast as you can.
Minimum Fitness Requirements
The Department of the Navy has established minimum fitness requirements for all Marines depending on their age to ensure that they’re ready for combat. Most of us probably won’t see action in Afghanistan, but if you can meet the fitness requirements for these tests, you’ll know that you have the physical condition to take on most of life’s challenges. The minimum requirements below would give a soldier enough points to meet a class three standard.
Age Pull-Ups Crunches 3-Mile Run 17-26 3 50 28:00 27-39 3 45 29:00 40-45 3 45 30:00 >46+ 3 40 33:00
After you establish your base, start working on improving through regular exercise. Take the test again in a month to see how much you’ve improved. Try making it a goal to score a perfect 300 on the test.
I got this information from artofmanliness.com. I will see how it works out, will keep you updated. I will be going for the minimum requirements. Got to have a goal, right?