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How Do You Measure Up? September 30, 2009

Posted by adinapersonaltraining in Health and Fitness.
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When I ask my clients about their goals, many of them initially tell me that they want to be fit. But being fit can mean so many things, that I just don’t accept that as an answer. Do they just want to be fitter than they are now? Do they have specific fitness goals, both short term and long term? What does it really mean to be fit? Nowadays people think they are fit if they go to the gym 3-5 days a week. It doesn’t really matter what people do at the gym, but going 3-5 a week has become for many the definition of fit.

Not good enough. If you want to be fit, you first have to know what it means to you. You might want to also look at other people’s definitions of “fit”.

So today I’m challenging you to measure up. Below is the scoring and requirements for the Marine Fitness Test. Here’s my challenge to you. Take the test – then make a commitment to become fitter. Pick a date, perhaps a month from now, maybe 2 and train yourself to be fitter. Here’s the test:

The Marine Fitness Test is composed of 3 exercises, pull-ups, crunches and a 3.0 mile run. It is to be done in one session not to exceed 2 hours.

Part 1: Pull-ups

The idea is to complete as many pullups as you can without letting go of the bar. One rep starts with your arms in a fully extended position, feet off the ground, and ends with your chin over the bar. You can hold your hands facing you, facing away from you or one of each. As soon as you let go of the bar, you’re done. So get in as many as you can, and hold on as long as you can. The pull ups must be strict pullups, so kipping, kicking, whipping and butterfly pullups are not allowed. For the ladies – it’s not a pullup test, rather a hang test. Using a pullup bar, you will jump up, lower yourself below the bar, but keep your elbows at any degree of bentness (flexion) and hang for as long as possible.

Part 2: Crunches

This part has a time limit, unlike the pull ups. There is a 2 minute time limit for this section, and you are to complete as many reps as you can in 2 minutes. The correct position for this is your arms crossed against your chest, with no space in between your arms and your chest. You then sit up until both your elbows/shoulders touch your thighs, and then go back down until your shoulder blades touch the ground. Your butt must stay in contact with the ground at all times. You are allowed to anchor your feet.

Part 3: 3.0 mile run

This part of the course must be done outside or on a track (not a treadmill), and you are doing it for time. You can use websites such as mapmyrun.com to map out a course in your area.

Testing Scores – Measuring Up

Each category will receive a score out of 100, and the scores are added to give you a total score. You can see below the scoring system that there are 3 levels based on score and age group. See how you measure up. First are the scores for the guys, then the scores for the gals.

Points Pull-Ups Crunches 3-Mile Run
100 20 100 18:00
99   99 18:10
98   98 18:20
97   97 18:30
96   96 18:40
95 19 95 18:50
94   94 19:00
93   93 19:10
92   92 19:20
91   91 19:30
90 18 90 19:40
89   89 19:50
88   88 20:00
87   87 20:10
86   86 20:20
85 17 85 20:30
84   84 20:40
83   83 20:50
82   82 21:00
81   81 21:10
80 16 80 21:20
79   79 21:30
78   78 21:40
77   77 21:50
76   76 22:00
75 15 75 22:10
74   74 22:20
73   73 22:30
72   72 22:40
71   71 22:50
70 14 70 23:00
69   69 23:10
68   68 23:20
67   67 23:30
66   66 23:40
65 13 65 23:50
64   64 24:00
63   63 24:10
62   62 24:20
61   61 24:30
60 12 60 24:40
59   59 24:50
58   58 25:00
57   57 25:10
56   56 25:20
55 11 55 25:30
54   54 25:40
53   53 25:50
52   52 26:00
51   51 26:10
50 10 50 26:20
49   49 26:30
48   48 26:40
47   47 26: 50
46   46 27:00
45 9 45 27:10
44   44 27:20
43   43 27:30
42   42 27:40
41   41 27:50
40 8 40 28:00
39   x 28:10
38   x 28:20
37   x 28:30
36   x 28:40
35 7 x 28:50
34   x 29:00
33   x 29:10
32   x 29:20
31   x 29:30
30 6 x 29:40
29   x 29:50
28   x 30:00
27   x 30:10
26   x 30:20
25 5 x 30:30
24   x 30:40
23   x 30:50
22   x 31:00
21   x 31:10
20 4 x 31:20
19   x 31:30
18   x 31:40
17   x 31:50
16   x 32:00
15 3 x 32:10
14 x x 32:20
13 x x 32:30
12 x x 32:40
11 x x 32:50
10 x x 33:00
9 x x x
8 x x x
7 x x x
6 x x x
5 x x x
4 x x x
3 x x x
2 x x x
<1 x x x
Class Age 17-26 Age 27-39 Age 40-45 Age 46+
1st 225 200 175 150
2nd 175 150 125 100
3rd 135 110 88 65

Below are the minimum requirements of the fitness test to make a class 3 standard.

Age Pull-Ups Crunches 3-Mile Run
17-26 3 50 28:00
27-39 3 45 29:00
40-45 3 45 30:00
>46+ 3 40 33:00

 

Marine Corps Physical Fitness Test Points – Female
Points Flexed-Arm Hang Crunches 3-Mile Run
100 70 sec 100 21:00
99   99 21:10
98 69 sec 98 21:20
97   97 21:30
96 68 sec 96 21:40
95   95 21:50
94 67 sec 94 22:00
93   93 22:10
92 66 sec 92 22:20
91   91 22:30
90 65 sec 90 22:40
89   89 22:50
88 64 sec 88 23:00
87   87 23:10
86 63 sec 86 23:20
85   85 23:30
84 62 sec 84 23:40
83   83 23:50
82 61 sec 82 24:00
81   81 24:10
80 60 sec 80 24:20
79   79 24:30
78 59 sec 78 24:40
77   77 24:50
76 58 sec 76 25:00
75   75 25:10
74 57 sec 74 25:20
73   73 25:30
72 56 sec 72 25:40
71   71 25:50
70 55 sec 70 26:00
69   69 26:10
68 54 sec 68 26:20
67   67 26:30
66 53 sec 66 26:40
65   65 26: 50
64 52 sec 64 27:00
63   63 27:10
62 51 sec 62 27:20
61   61 27:30
60 50 sec 60 27:40
59   59 27:50
58 49 sec 58 28:00
57   57 28:10
56 48 sec 56 28:20
55   55 28:30
54 47 sec 54 28:40
53   53 28:50
52 46 sec 52 29:00
51   51 29:10
50 45 sec 50 29:20
49   49 29:30
48 44 sec 48 29:40
47   47 29:50
46 43 sec 46 30:00
45   45 30:10
44 42 sec 44 30:20
43   43 30:30
42 41 sec 42 30:40
41   41 30:50
40 40 sec 40 31:00
39 39 sec x 31:10
38 38 sec x 31:20
37 37 sec x 31:30
36 36 sec x 31:40
35 35 sec x 31:50
34 34 sec x 32:00
33 33 sec x 32:10
32 32 sec x 32:20
31 31 sec x 32:30
30 30 sec x 32:40
29 29 sec x 32:50
28 28 sec x 33:00
27 27 sec x 33:10
26 26 sec x 33:20
25 25 sec x 33:30
24 24 sec x 33:40
23 23 sec x 33:50
22 22 sec x 34:00
21 21 sec x 34:10
20 20 sec x 34:20
19 19 sec x 34:30
18 18 sec x 34:40
17 17 sec x 34:50
16 16 sec x 35:00
15 15 sec x 35:10
14 x x 35:20
13 x x 35:30
12 x x 35:40
11 x x 35:50
10 x x 36:00
9 x x x

Cheers to your health,

Adina

Courtesy of 

http://artofmanliness.com/2009/06/25/30-days-to-a-better-man-day-26-take-the-marine-corps-fitness-test/

and http://usmilitary.about.com/od/marines/l/blfitfemale.htm

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