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30 Days to a better man<br />
How to Perform the Marine Corps Fitness Test<br />
The Marine Corps Fitness test consists of three exercises: pull-ups, crunches,<br />
and a 3-mile run. The events are “designed to test the strength and stamina<br />
of the upper body, midsection, and lower body, as well as the efficiency of<br />
the cardiovascular system.”<br />
All the exercises are to be performed in “one single session, not to exceed<br />
two hours.” Since it’s just you who’s doing the test and not an entire squadron<br />
of Marines, it should take you about an hour.<br />
1. Pull-ups. Find yourself a pull-up bar. If you don’t have one, just go<br />
to a park and use the monkey bars. They’re perfect for pull-ups. I also<br />
highly recommend investing in the Iron Gym Pull-Up Bar. It’s one<br />
of the best and most useful things I’ve ever bought. And you’ll be<br />
able to use it at home once the fitness test is done to keep improving<br />
your strength.<br />
To begin the test, grab the bar, both palms facing either forward<br />
or towards you. I would do it palms facing towards you. It’s easier<br />
that way.<br />
The correct starting position begins with your arms fully extended<br />
beneath the bar and your feet off the ground.<br />
One rep consists of raising the body with the arms until the chin is<br />
above the bar and then lowering your body until your arms are fully<br />
extended. The object of this test is to measure your performance from<br />
a dead hang position. Thus, whipping, leg kicking, or leg kipping are<br />
not allowed and pull-ups using these assistance methods do not count.<br />
You don’t have a time limit to perform your pull-ups, but as soon as<br />
you let go, the test is over.<br />
2. Abdominal Crunches. The ab crunch test has a two-minute limit.<br />
Perform as many crunches as you can in two minutes.<br />
Cross your arms across your chest or rib cage with no gap existing<br />
between the arms and chest/rib cage. Both arms must remain in constant<br />
contact with the chest/rib cage throughout the exercise. A single<br />
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