The Marine Corps PFT (physical fitness test) is a mandatory test that measures the physical abilities of each Marine or Marine recruit. It is conducted semi-annually and consists of 3 events including pull-ups, abdominal crunches and a 3 mile timed run.
The calculator below will help you determine your PFT score. Simply enter in your values and press calculate.
Crunches - this exercise measures the strength of the abdominal muscles and is typically performed with another person holding your feet down. You have 2 minutes to complete as many of these as possible.
Begin this exercise by lying on your back with your arms crossing your chest. Place a hand on each shoulder. Using your abdominal muscles, rise up and touch your knees with your elbows without taking your hands off your shoulders. Lower yourself back down until your shoulder blades touch the ground. Repeat this process as many times as possible within a 2 minute period.
Pull-ups – the Marine Corps uses pull-ups to measure upper body strength and muscle endurance in male Marines or recruits. You can either do these with your palms facing toward you or facing outward.
To begin, position yourself onto the pull-up bar with your arms fully extended in a dead hang. Pull yourself upward using your back and arm muscles until your chin is over the bar. Slowly lower yourself back down to a dead hang. Continue this process until you can’t perform anymore reps. Keep a controlled motion throughout this exercise without allowing your body to swing. Do not “bicycle” your way up to the bar or allow your knees to raise.
Flexed Arm Hang – this exercise is used to measure upper body strength in females.
To begin this exercise, mount the pull-up bar and place your chin over the bar. The timer will begin when your chin is over the bar. Hold this position for as long as you can. The timer will stop when your arms are greater than 90 degrees from the bar.
3 Mile Run – the 3 mile run is used to test the aerobic capacity of Marines or Marine recruits. You will simply run 3 miles as fast as you can.
