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|
Pull-up. The goal of the pull-up event is for the Marine to execute as many accurate and complete pull-ups before dropping off the bar. The procedures are:
- This is not a timed event but how many can you do.
- 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 fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist, and the body is motionless.
- The Marine’s legs may be positioned in a straight or bent position, but may not be raised above the waist.
- One repetition consists of raising the body with the arms until the chin is above the bar, and then lowering the body until the arms are fully extended; repeat the exercise. At no time during the execution of this event can a Marine rest his chin on the bar.
- The intent is to execute a vertical “dead hang” pull-up. A certain amount of inherent body movement will occur as the pull-up is executed. However, the intent is to avoid a pendulum-like motion that enhances the ability to execute the pull-up. Whipping, kicking, kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not authorized. If observed, the repetition will not count for score.
- A repetition will be counted when an accurate and complete pull-up is performed.
- 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.
- A repetition will be counted when an accurate and complete abdominal crunch is performed.
- This is a timed event.
|Marine Corps Physical Fitness Test Points - Male|
In order to pass the semi-annual fitness test, Marines must perform the minimum acceptable performance requirements shown in the chart below. Additionally, they must have enough overall points to meet the 3rd class fitness requirements (see below).
|Minimum Fitness Requirments for Each PFT Event - Males|
|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