Pull-up/Flexed-arm hang: Men must be able to complete two full pull-ups to begin training. Women need to be able to hold a flexed-arm hang (starting in the “up” position of a pull-up and maintaining elbow flexion for as long as possible) for twelve seconds. Crunches: Both men and women must be able to complete 44 full crunches (elbows or forearms to knees) in two minutes. Timed run: Men must be able to run 1. 5 miles (2. 4 km) in 13:30, while women must be able to run the same 1. 5 mile (2. 4 km) course in 15 minutes.
Pull-up/Flexed-arm hang: Men must be able to complete three full pull-ups. Women must be able to hold a flexed-arm hang for 15 seconds. Note that, although the Corps originally planned to extend the three pull-up requirement to women in 2014, this has been delayed. [3] X Research source Crunches: Both men and women must be able to complete 50 full crunches in two minutes. Timed run: Men must be able to run 3 miles (4. 8 km) in 28 minutes, while women must be able to run 3 miles (4. 8 km) in 31 minutes.
Movement to combat: This is a timed 880-yard obstacle course that tests the Marine’s speed and endurance. A maximum score is 2:45 for men and 3:23 for women. Ammunition lift: The Marine must lift a 30-lb box of ammunition over his or her head (until his or her elbows lock) as many times as possible. A maximum score is 91 repetitions for men and 61 repetitions for women. Maneuver under fire: This shuttle run incorporates a variety of combat tasks, including running, crawls, carries, throwing grenades, and more. A maximum score is 2:14 for men and 3:01 for women.
Many recruits have success using a form interval training to increase their aerobic endurance and decrease their run times. Below is a sample interval training regimen from Military. com. Let’s assume a goal pace of 6 minutes per mile, which equals 3 minutes per 1⁄2 mile (0. 8 km), 90 seconds per 1⁄4 mile (0. 4 km), etc. :[5] X Research source Run 1⁄2 mile (0. 8 km) at your goal pace. Walk or jog 1⁄4 mile (0. 4 km) to rest. Repeat the above two steps 4-6 times. Run 1⁄4 mile (0. 4 km) at your goal pace. Walk or jog 1⁄8 mile (0. 2 km) to rest. Repeat the above two steps 4-6 times. Run 1⁄8 mile (0. 2 km) at your goal pace. Walk or jog 100 yards (91. 4 m) to res. Repeat the above two steps 4-6 times. Aim to consistently perform your running regimen, whether it’s interval training or single, long runs, 4-5 times per week.
To perform full pull-ups, first grab onto the bar with your hands facing toward or away from you. Hang from the bar with your arms fully extended. Your knees can be straight or bent, but they cannot be bent past your waist. From the rest position, raise your chin until it is above the bar, then lower your body until your arms are completely straight, pause, and repeat. In order to train for the pull-up test, you will want to purchase a pull-up bar or a membership to a gym with suitable pull-up equipment. If you’re unable to do a pull-up, you may slowly build up your ability by using an assisted pull-up machine or asking a friend to spot you by grabbing your legs and supporting some of your body weight. Finally, you can make pull-ups easier by beginning at the top and lowering yourself down or by kicking your legs to increase momentum. You may also want to strengthen your upper back, biceps, and triceps through strength-training exercises. Women are required to pass a flexed arm hang test, rather than a pull-up test. They do, however, have the option to do pull-ups. Like men, women should build their back, bicep, and tricep strength by lifting weights, performing assisted pull-ups, and, of course, working on increasing their flexed-arm hang time.
Marine swimming qualifications now come in three levels: Basic, Intermediate, and Advanced. Every Marine must achieve Basic certification, which requires the Marine to shed his or her gear in the water in less than 10 seconds, jump off of a tower into the water and tread water for four minutes, and then pull his or her pack across the length of a 25-meter pool. These must be done in uniform, including boots. Many public pools, schools and gyms offer swim classes. If you are unsure whether you are performing the crawl stroke or underwater swimming strokes correctly, take a class to improve your form.
The crunch component of the IST and the PFT is, in a sense, a speed test - don’t forget you have a time limit of two minutes to complete your crunches. Do your ab exercises as quickly as you can while maintaining proper form and control. You may want to use a stopwatch to record your time. Core strength isn’t just about your abs. Other good exercises for crucial, injury-preventing core strength are squats, lunges, and deadlifts. Use proper form with these exercises to avoid back strain.
When it comes to carbohydrates, try to get the majority of your carbs from leafy green vegetables, fruits, and healthy whole grains. Limit your starches like sliced bread and potatoes. Proteins should come from lean meats with proportions that are approximately the size of your palm. Healthy fats are found in nuts, eggs and vegetable oil and should be served in proportions approximately the size of a golf ball. Upon arrival in boot camp, people who are deemed underweight for their size will be given weight boosting rations. People who are deemed overweight will be given a calorie restricted diet. Training for boot camp in advance can help you to gain or lose body weight so that you fit in your standard weight category. While training for boot camp, eat 3 well-balanced meals per day, with a snack between breakfast and lunch and lunch and dinner. This will help your body to recover from training sessions and stay healthy. As you get closer to boot camp, try to eliminate the snacks, since they will not be part of boot camp.
Low fat milk and, depending on the sugar content, pure fruit juice are also healthy hydrating drinks. Keep in mind that the two Marine Corps boot camps are located at Parris Island, South Carolina, and in San Diego, California. Both of these locations can be very hot, depending on the time of year, so hydration may become an even more important part of your workout than it was previously, especially if you’re used to a more mild climate.
Also, prepare to obey the very people who are shouting at you and insulting you at the drop of a hat, because any laziness or back-sass on your part will be met with harsh consequences.
Below are the bare necessities recommended by Military. com for boot camp:[7] X Research source Valid Driver’s License or Photo ID Approximately $10-20 The clothes on your back Certain other minor accoutrements may also be allowed - talk with your recruiter to be sure of what items you’ll need and/or be allowed to bring:[8] X Research source Orders and documents issued by your recruiter Social Security Card ATM card Proof of citizenship (if not born in US) Marriage license and/or birth certificates for dependents Phone Card Bank Routing and Acct. numbers Religious materials Small lock (combination or padlock) Men: Three sets of white underwear Women: Panties, bras, nylons, one full slip (all neutral colors) One pair athletic socks One-day supply of civilian clothing Toiletries Do not bring the following luxuries:[9] X Research source Phone Computer Watch Extra Clothing Makeup Food
Phone Computer Watch Extra Clothing Makeup Food
Your family and loved ones may send you letters, but even this comes with several stipulations. Letters should be completely plain and unadorned with no decorations or special envelopes and addressed to “Rct. (Recruit) Last Name, First Name”. Make sure your family members understand not to specify a rank other than “recruit”, not to send frilly or decorative envelopes, and to not send packages. These things will call undesirable attention to you.
Even the slightest mistakes can warrant punishment. Merely looking at a DI incorrectly can get you a tongue lashing; a tiny mistake when cleaning your rifle can lead to what is called Incentive Physical Training (IPT), i. e. being ordered to do push-ups, mountain climbers, side straddle hops (AKA jumping jacks), leg lifts, etc. By holding you to incredibly exacting standards, the DI’s help you gain the strength and attention to detail you’ll need in the field.
A foot locker was left unlocked, so all the recruits were made to lock their locks together in several balls and throw these balls onto the floor. The recruits then had one minute to find and unlock their own personal lock. After they failed this impossible test, they were punished with insults and physical training. After winning a drill competition, recruits were punished with physical training in a mud pit because they didn’t win by a big enough margin. Marines are not allowed to let their platoon’s guidon (a special type of flag) touch the ground. While standing at attention, Marines are not allowed to move unless told to do so. A DI would throw the guidon at the ground in a show of disgust at his platoon’s performance. When recruits broke ranks to dive and catch it, they were punished.
