Disclaimer: Note that it is very important, prior to  starting any physical training workout, that you consult a licensed physician or MEPS to clear you for participation in physical training.

Remember that this is not an application to the Army, Navy, or Air Force. Marine Corps standards are high in every area, and physical fitness is taken very seriously in the application process. Applicants must achieve a competitive PFT score just to get selected, and physical preparation will continue until applicants leave for OCS.

For the application process, undergraduates need to shoot for a run time of 22:30, 12-15 pull-ups, and 100 crunches in two minutes. An overall score of 250 should be the minimum goal. Remember, these are minimum standards. PLC candidates with a run time below 21:30 and score of 270 or higher should feel confident about their physical preparation.

Graduates need to shoot for a run time below 22:30, 15-20 pull-ups and 100 crunches in two minutes. An overall score of 265 should be the minimum goal. OCC candidates with a run time below 21:00 and an overall score of 285 should feel confident about their preparation.

Talk to the OSO about getting a start on a daily PT schedule. Remember that the key to any program is consistent effort. A good program should also focus on aerobic conditioning and muscular endurance more than low repetition strength training. Stay out of the weight room and keep those feet pounding the pavement.

This link will help applicants calculate results of a Physical Fitness Test (PFT Calculator.)

Physical Training Workouts

Crunches
         Crunches, Killer Crunches
Pull-ups
         Pull-up Program, Armstrong pull-ups
Running
        The Ultimate 5-k
Workout Plans
        Female Workout
        OCS Prep Workout
Links
        Selecting the proper running shoe
        www.roadrunnersports.com
        www.runnersworld.com