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30 Days to a better man
How to Perform the Marine Corps Fitness Test
The Marine Corps Fitness test consists of three exercises: pull-ups, crunches,
and a 3-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.”
All the exercises are to be performed in “one single session, not to exceed
two hours.” Since it’s just you who’s doing the test and not an entire squadron
of Marines, it should take you about an hour.
1. Pull-ups. 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’ve 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.
2. Abdominal Crunches. 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
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