Marine Corps Physical Fitness Test (PFT)

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How to score well on the Marine physical fitness test
Marine Officer Candidates from Charlie and Delta Company attending Officer Candidate Class-220 complete their initial physical fitness test at Brown Field aboard Marine Corps Base Quantico, Virginia, on Jan. 20, 2016. (Cpl. Patrick H. Ownes/U.S. Marine Corps photo)

The Marine Corps considers physical fitness an indispensable aspect of leadership. Fitness is essential to the day-to-day effectiveness and combat readiness of the service. Marines who are not physically fit can be a detriment to the readiness and combat efficiency of their units.

Therefore, the habits of self-discipline required to gain and maintain a high level of physical fitness are inherent to the Marine Corps way of life and must be a part of the character of every Marine. 

Accordingly, every Marine will engage in an effective physical conditioning program on a continuing and progressive basis.

Marines will perform "dead-hang" pull-ups or push-ups, abdominal crunches or plank pose, and a three-mile run. Marines can opt out of pull-ups and perform push-ups, but you cannot max the PFT if push-ups are performed. If you max the pull-ups, you can score 100 points for that event. If you max the push-ups, you only get 70 points for that event, so your max possible PFT score will be 270.

Focus on building your strength to max the PFT. Don't even concern yourself with the minimum standards because you have to score even higher now, as of 2019. The minimum passing score for both the physical fitness test (PFT) and combat fitness test (CFT) has changed. Marines cannot score the old minimum standards and still pass, enforcing the mantra, "Exceeding the standard is the standard." Male and female Marines also have to perform a greater amount of pull-ups to max the pull-up test now.

    Male/female pull-up standards (max/min)

    Male Marine Pull-up Standards/Age  
    Age GroupMinimumMaximum
    17-20420
    21-25523
    26-30523
    31-35523
    36-40521
    41-45520
    46-50519
    51+419

     

    Female Marine pull-up standards/age  
    Age GroupMinimumMaximum
    17-2017
    21-25311
    26-30412
    31-35311
    36-40310
    41-4528
    46-5026
    51+24

    The maximum score is 100 points, with the minimum 40 for each age group.

    If you don't want to do pull-ups, push-ups are now an acceptable alternative:

    Male/female push-up standards (max/min)

    Male Marine Push-up Standards/Age  
    Age GroupMinimumMaximum
    17-204282
    21-254087
    26-303984
    31-353680
    36-403476
    41-453072
    46-502568
    51+2064

    The maximum score is 70 points; the minimum is 40 for each age group.

    Female Marine Push-up Standards/Age  
    Age GroupMinimumMaximum
    17-201942
    21-251848
    26-301850
    31-351646
    36-401443
    41-451241
    46-501140
    51+1038

    Male/female crunch standards/age

    Male Marine Crunches Standards/Age  
    Age GroupMinimumMaximum
    17-2070105
    21-2570110
    26-3070115
    31-3570115
    36-4070110
    41-4565105
    46-5050100
    51+40100

     

    Female Marine Crunch Standards/Age  
    Age GroupMinimumMaximum
    17-2050100
    21-2555105
    26-3060110
    31-3560105
    36-4060105
    41-4555100
    46-5050100
    51+40100

    *Note: As of Jan. 1, 2020, Marines will be able to replace crunches with the plank pose. Practice getting a five-minute plank post to max the test.

    Male/female 3-mile run standards/age

    Male Marine 3-Mile Standards/Age  
    Age GroupMinimumMaximum
    17-2027:4018:00
    21-2527:4018:00
    26-3028:0018:00
    31-3528:2018:00
    36-4028:4018:00
    41-4529:2018:30
    46-5030:0019:00
    51+33:0019:30

     

    Female Marine 3-Mile Standards/Age  
    Age GroupMinimumMaximum
    17-2030:5021:00
    21-2530:5021:00
    26-3031:1021:00
    31-3531:3021:00
    36-4031:5021:00
    41-4532:3021:30
    46-5033;3022:00
    51+36:0022:30

    The Marine Corps PCP has two main components -- the physical fitness test and the body composition program.

    Many PT programs to train for the Marine Corps PFT can be found in the following Military.com links:

    Other Marine Corps fitness-related links:

    Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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