The Marine Corps PFT is required two times per year (every six months). If you aren?t scoring a first class score on yours then you should really consider your fitness level, preparation or perhaps your technique on the individual exercises. If you want to score high on the PFT then you must master these exercises.
Crunches
These are performed while another Marine or recruit is holding your feet. Many people have trouble with this exercise but it is probably the easiest one to score the maximum amount of points on. To score the maximum amount of points, you must do 100 in two minutes. You must practice these at least twice a week in order to stay in top shape. Always practice them with a stopwatch.
The trick to this exercise is to pace yourself. Many people start off way to fast and then get very tired by the time they get to 40 or 50. You need to know how fast you need to go and keep that pace throughout the entire two minutes. Here are a few tips:
Learn your pace ? you need to do about 25 crunches every 30 seconds in order to get a perfect score. Practice doing 4 ? 5 sets of these until your pace is at this level or better. Then you will know the pace that you must keep for the 2 minute timeframe. Get used to the stop watch ? many people can?t perform when the clock is ticking. If you will practice with a stop watch multiple times per week, you won?t have that worry. Control your breathing ? you should be exhaling on your way up and inhaling on the way down. If you can get into a rhythm of doing this, it will make the exercise much easier.
Pull-Ups
This exercise is a little harder to achieve the maximum points but is very possible. You should be able to do 20 of them if you expect a perfect score. Each pull-up must be performed correctly or it will not count. This means no swinging of any kind. Your body must remain still while your upper body (back) does all the work. The best way to increase the amount of pull-ups you can do is to use the pull-up pyramid. With this, you will go up to a set number of pull-ups and then come back down from that number. Example:
1 pull-up 2 pull-ups 3 pull-ups 4 pull-ups 5 pull-ups 6 pull-ups 5 pull-ups 4 pull-ups 3 pull-ups 2 pull-ups 1 pull-up
You should go as high as you possibly can before failure. Once you reach failure, start going back down the pyramid. Flexed Arm Hang
All females must do this exercise for the upper body portion of the PFT. In order to get a perfect score, you must hang for 70 seconds. The timer starts when the Marine or recruit?s chin is above the bar and does not stop until the arms make an angle of greater than 90 degrees.
In order to be successful at this you must work on your upper body strength including your biceps, forearms and grip. You should also practice doing this for a maximum time at least 3 times per week. I suggest doing the following exercises to build your upper body strength.
Curls Reverse Curls Wrist Curls Gripper exercises Lat Pull downs 3 Mile Run
Getting a perfect score on this exercise is probably the most difficult. Although anyone can be a good runner, most lack the training dedication required to do so. If you want a perfect score here, you?ll have to run the 3 miles in 18 minutes if you are a male and in 21 minutes if you are a female. The only way you will be able to achieve this is to train for it. You must make running a part of your life. Not only running, but running with a stop watch. Some of the most important things that you should focus on when running are:
Pace ? In order to run 3 miles in 18 minutes, you must run 6 minute miles. To run 3 miles in 21 minutes, you must run 7 minute miles. Proper breathing ? Find yourself a breathing rhythm and focus on breathing in as much oxygen as possible. Arm swing ? you should allow your arms to swing freely without any tension. Foot contact ? Hit the pavement with your heel and roll through and push off with your toes.
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Source: http://newhealthandfitness.org/2012/03/06/marine-pft-success/
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