Marine Corps

Marine Corps PFT Prep Guide

The Physical Fitness Test (PFT) measures combat fitness through pull-ups, plank, and a 3-mile run. This guide covers everything you need to score your best.

Test Overview

3

Events

45-60

Minutes Total

300

Max Score

Event Breakdown

Pull-Ups (or Push-Ups)

Max dead-hang pull-ups or 2-minute push-up alternative

Male Standards

Min: 4 pull-ups

Max: 23 pull-ups (100 pts)

Female Standards

Min: 4 pull-ups

Max: 11 pull-ups (100 pts)

Training Tips

  • Dead hang between each rep - kipping is not allowed
  • Train volume: ladders, EMOMs, grease the groove
  • Build strength with weighted pull-ups for capacity gains
  • Practice test conditions: full hang, chin over bar, controlled descent

Common Mistakes

  • Not fully extending at the bottom
  • Kipping or using momentum
  • Insufficient grip strength
  • Training to failure too often

Plank

Hold proper plank position as long as possible

Male Standards

Min: 1:10

Max: 4:20 (100 pts)

Female Standards

Min: 1:10

Max: 4:20 (100 pts)

Training Tips

  • Train beyond test times - aim for 5+ minute capacity
  • Focus on body position: straight line from head to heels
  • Practice breathing under tension
  • Include variation work: shoulder taps, hip dips

Common Mistakes

  • Hips too high or sagging
  • Holding breath
  • Looking up (strains neck)
  • Neglecting core stability outside plank work

3-Mile Run

Timed 3-mile run on measured course

Male Standards

Min: 28:00

Max: 18:00 (100 pts)

Female Standards

Min: 31:00

Max: 21:00 (100 pts)

Training Tips

  • Build aerobic base with easy runs before speed work
  • Practice 3-mile specific pace with tempo runs
  • Include interval work: 800m and mile repeats
  • Run at least 3x per week for meaningful improvement

Common Mistakes

  • Going out too fast and dying
  • Only running 3 miles (need variety)
  • Skipping easy runs
  • Neglecting running in favor of calisthenics

Sample Training Week

This sample week balances pull-up development, running, and supporting work. Adjust based on your weak points and available time.

Monday

Pull-Up Volume + Core

Pull-up ladders (1-2-3-4-3-2-1), Plank 3x90s, Dead bugs, Hollow holds

Tuesday

Run Development

800m repeats x4 @ goal pace, 90s rest between

Wednesday

Strength Support

Weighted pull-ups 4x5, Push-ups 3x20, Rows, Core circuit

Thursday

Easy Run + Mobility

30 min easy run, Hip flexor stretches, Shoulder mobility

Friday

Pull-Up Density + Plank

EMOM 10 min: 3 pull-ups, Plank to max hold x2, Core work

Saturday

Long Run

4-5 miles at easy/moderate pace

Sunday

Rest

Active recovery, light stretching

Training Phases

Foundation (Weeks 1-4)

Build base fitness

Establish running base, build pull-up volume, develop plank endurance. Focus on consistency over intensity.

Build (Weeks 5-8)

Increase specificity

Add speed work to runs, increase pull-up density, extend plank holds. Start simulating test conditions.

Peak (Weeks 9-11)

Test-specific work

Full test simulations, goal-pace running, max effort practice. High intensity, moderate volume.

Taper (Week 12)

Rest and recover

Reduced volume, maintained intensity. Focus on sleep, nutrition, and confidence.

Related Guides

Marine Corps CFT Prep

Prepare for the Combat Fitness Test

Military Fitness Overview

All branches and general principles

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