Are you EXTREME? Yes ,you are and how extreme are you? I couldn't help myself but post the Marine Corp Physical Fitness Chart for you to compete against. Check your results and write them down. Save them or post them here. We will do it again every 4 weeks to check out progress. So please finish this before starting any of my workout programs to check your progress.
|Marine Corps Physical Fitness Charts|
Flexed-Arm Hang. The goal of the flexed-arm hang event is for a Marine to hang (maintain elbow flexion) for as long as possible. The procedures are:
- This is a timed event.
- Assistance to the bar with a step up, being lifted up, or jumping up to the start position is authorized.
- The bar must be grasped with both palms facing either forward or to the rear.
- The correct starting position begins when the Marine’s arms are flexed at the elbow, the chin is held above the bar and not touching it, and the body is motionless. At no time during the execution of this event can a Marine rest her chin on the bar.
- Marines are authorized to drop down below the bar, however, some degree of elbow flexion must be maintained with both arms. Once a Marine's arms are fully extended or the Marine drops off the bar, the clock will stop.
Abdominal Crunch. The goal of the abdominal crunch event is for a Marine to execute as many proper and complete crunches within the prescribed time limit. The procedures are:
- 2-minute time limit.
- On a flat surface, Marines will lie flat on their back with shoulder blades touching the deck, knees will be bent, and both feet will be flat on the deck.
- The arms will be folded across the chest or rib cage with no gap existing between the arms and chest/rib cage. Both arms must remain in constant contact with chest/rib cage throughout the exercise. A single repetition consists of raising the 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 deck.
- The buttocks will remain in constant contact with the deck throughout the event. No arching of the lower back or lifting the buttocks is permitted.
- An assistant may be used to hold a Marine's legs or feet, at or below the knees in whatever manner that is most comfortable for the Marine. Kneeling or sitting on the Marine’s feet is permitted.
- A repetition will be counted when an accurate and complete abdominal crunch is performed.
3.0 Mile Run. The goal is for a Marine to complete the measured course as quickly as possible. The procedures are:
- This is a timed event.
|Marine Corps Physical Fitness Test Points - Female|
|Points||Flexed-Arm Hang||Crunches||3-Mile Run|
*Round up all values (e.g., 21:01 to 21:09 equals 99 points)
In order to pass the semi-annual fitness test, Marines must perform the minimum acceptable performance requirements shown in the chart below for their age-group. Additionally, they must have enough overall points to meet the 3rd class fitness requirements (see below).
|Minimum Fitness Requirments for Each PFT Event - Females|
|Age||Flexed-Arm Hang||Crunches||3-Mile Run|
|Marine Corps PFT Classification Scores - Male and Female|
|Class||Age 17-26||Age 27-39||Age 40-45||Age 46+|
Above Information Derived from Marine Corps Order (MCO) P6100-12