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Anonymous
/fit/,
I'm trying to get in shape to be a Marine officerfag (don't call me a faggot, I will get to fly a helicopter).

To get in, I have to run 3 miles in 25:30, 10 pull-ups, and 80 crunches in 2 minutes.

Problems arise. I run an 8:39 mile if I push it, haven't run 3 miles in 6 years, have never done a pull-up (I'm weak/chubby), and crunches, I think I will be ok.

Two questions: I have til February, is that enough time to get in proper shape?

What are your tips for better running and increasing pull-ups? I have a pull-up bar if it helps. Also, I am supposed to run 3 miles every day Monday-Thursday. Is this enough?

I'm 5'11, 185lbs. Halp please.

Pic related. It's what I may get to fly if I get in.
>> Anonymous
please? i want a helicopter
>> Anonymous
What kinds of lifting do you do? How much weight on those exercises can you do (perhaps most importantly, lat pull downs)?
>> Anonymous
80 crunches in two minutes holy shit, how exactly do you do these "crunches"?
>> Anonymous
>>329317

it just says hands on ears, shoulder blades a few inches off the ground, i dunno yet.

>>329316

lat pulldowns, i could do 3 sets of 12 at 70 lbs, but that was a month ago, i dunno now.
>> Anonymous
>>329323
All you've done lately is lat pulls? You need to put together an exercise plan, start jogging, and eating right. Lurk moar before you ask how.
>> Anonymous
>>329324

nah, I do 50-100 pushups a day, and hit the pull-up bar, and do negatives. also I allow myself 10 calories per pound I way, so 1850 a day, and drink nothing but water.

I run but I dunno if I can do more than a mile.
>> Anonymous
>>329323

Well, that's a little less than half your body weight, so if you can go up 5lbs a week between now and February, I think you'll be able to do the pull-up portion. Crunches will be the easiest. As hard as it sounds, 80 crunches in two minutes is not as bad. I can still do 60 in a minute, so that just takes practice.

Best I can say with the mile? Keep running 4 times a week for 30 minutes. Doesn't matter how far you actually go initially, just run/jog for 30 minutes (walk for breaks, but try to keep it at less than a minute per break) and push yourself each week to cover more ground in those 30 minutes until you reach your goal.

It sounds like you had a weight training program going at one point, get back into it. For pull ups, you'll want to concentrate most on building your back and arms. It'll be difficult to meet those limits in ~6 months, but not impossible, as long as you stick to a consistent work out regimen. Weight training 4 times a week, with 30 minutes of cardio 3-4 times a week. Try to schedule where you have 1-2 days off each week to rest, because you don't want to over-train.
>> Anonymous
>>329330

awesome, thanks.

I have to work out with all the other Marinefags 4 days a week, so that should help. They said there was a kid like me who in under a month is already doing 6 pull-ups. So they're gonna kick my ass, pretty much.

I used to weigh 155 when I left for college 2 years ago. I just got fat as a motherfucker. I can get back down there if I work enough, and then I figure the pull-ups should be easier.

It's weird, I did one the other day, and then I tried the next day and was nowhere close.
>> Anonymous
Why would you want to go and ruin your life like that?
>> Anonymous
>>329347
>>329347

getting to fly an attack helicopter isn't really ruining my life...
>> Anonymous
Ok First of all. To pass a PFT , your only need 3 pull ups, 55 crunches and 28min 3 mile run, Mind you thats for enlisted not officer. I dont think its any different. Weight standards are tough. the Corps doesnt tolerate fat bodies. OCS will rip you down though, so you might not have to worry. Depending on your height you need to be at least 18% body fat. Run run run run. Thats all we do. Officers are expected to be leaders in everything. including PT, so if you cant PT then how are you going to expect someone esle to put out? Save yourself the hassle and join the Chairforce. better pay, better living and lifestyle. and the chicks are all sluts
>> Anonymous
>>329363
>>329363

I won't even commission til 2011.

Yeah the PFT is different for officers, I gotta have 225.

If I miss in February I can always apply again next year I'm only a sophomore.
>> Anonymous
Ok anon, for some reason I think you're the same poster in /k/ asking about ground and air contracts, and I just posted some info for you there too.

Let me give you a good gouge on what you need physically to clear all the scuttlebutt here.

For your PFT, run UNDER fucking 23 minutes. No exceptions. 25:30 is failing, no matter what ANYONE tells you. 23:59 is the bare minimum at OCS when you take your initial PFT, otherwise be prepared for a quick trip right the fuck back home. Oh yes, and you want some performance leeway because they'll keep you awake for about 3 days straight with maybe a couple of hours of sleep before you take it.

10 pullups is way too low too. Be able to do 12 when you're fatigued, 15 minimum for your PFT, and obviously more if you can. Each one is 5 points, you make up a lot of slack here.

For crunches, the number you're going for is a good amount and if you can supplement your other two scores to get a 250+ score (225 is passing for officers and candidates). I personally think being able to do 100+ crunches is the dumbest fucking test of abdominal strength ever, I'd much rather be able to squat and deadlift heavy weights instead for functional strength.

Keep at it, don't give up, and just work hard and work with your OSO to get those numbers up. There's no special tricks and there's a shit load of different workouts you can try, but consistency, persistence, and patience will get you on your way. Semper Fi.

>>329347

And what have you done with your life that makes you think the OP is ruining his life? Being an officer in the military is a great challenge and worthwhile endeavor.
>> Anonymous
To get better at pullups, do more pullups.
To get better at running, run more often.

Forget lat pulldowns and bullshit like that, do your pullups and your roadwork and you'll be alright.
>> Anonymous
>>329369here

Oh yeah, keep in mind that you'll also be subjected to the new Combat Fitness Test, which is a 3-part test to balance out the skinny gazelles from the slower warthogs in the Corps. Wish we had this back when I was still training.
>> Anonymous
>>329372
bingo
>> Anonymous
>>329369
>>329369

thanks man.

yeah OSO said the run was 23:59 but to run a 25:30 because I will contract in Feb., and they will drop 1:30 off my time. the reasoning is that I contract in Feb. but don't go to PLC til June, and I can make up the other 1:30 by then. same with pull-ups.

thanks for the tips man
>> Anonymous
>>329291
Join the Army. Less bullshit, newer birds. Much easier to get into aviation too, but it is a lot harder to fly an Apache than a Cobra. Either way, get used to the idea of flying transport.
>> Anonymous
>>329538

HURRR DUURRRR

The USMC is the only branch of the US military that guarantees officers flight school, jackass. Hence for those who actually want to be pilots it's worth the "bullshit". Don't bother comparing the Army to the Marine Corps, pussy.
>> Anonymous
Run 3 miles everyday. Do 20 pull-ups and 160 crunches everyday.

You'll get in shape. Trust me.
>> Anonymous
80 crunches in 2 minutes? I think you mixed crunches with situps because every weak fatty can do 80 crunches in 2 minutes, hell every weak fatty should be able to do 80 situps in 2 minutes, but crunches as a physical exam? I don't think so.
>> Anonymous
OP -
your PFT goal should be at least 275, preferably 285+, train harder.

go to www.marineocs.com - register, introduce, and ask your questions there. on top of your OSO/OSA that will be your best resource. be sure to use the search function before you make an ass of yourself asking a question that has been answered 1000x. no trolls, and plenty of people who have been there done that.
>> Anonymous
>>329363
>the Corps doesnt tolerate fat bodies.
I am going to call bullshit on this. Fat marines exist, I have seen them. As long as you meet all the reqs you are good.
>> Anonymous
You shouldn't destroy your life just to fly a helicopter.
>> Anonymous
>>329860

He's going to be destroying other peoples' lives. Which is made out of 100% win.
>> Anonymous
>>329844

The Marine Corps "crunch" is set up in a way that it turns into a half sit-up after a while because you tuck your hands in your elbows and have to be rigidly locked in and touch the thighs as you come up. After a while, you start using your hip flexors and lower back. It's a retarded fucking exercise and test of abdominal strength.

>>329851

I totally agree with you, as I too have seen many unsightly and portly Marines. However for officer candidates like the OP and active officers, a first class PFT is mandatory. That's kind of tough to do (although not impossible) if you're a fat ass. Enlisted men get away with much lower PFT standards. The bodyfat standard in the Corps is 18% using a very archaic and unreliable method (tape measuring neck and waist with body weight), and you're allowed 4% leeway if you get a first class PFT however.

But as of recent and soon to be implemented widely is the Commandant's new order in abolishing that leeway standard to minimize the number of fat asses.

>>329860

Yeah, compared to working a nice cushy job, living out the rest of your life in relative comfort with minimal challenge right and then wondering on your deathbed why the fuck didn't you do anything worth remembering?
>> Anonymous
>>329846

Marineocs.com is a solid site, but it's so easy to get the people there fucking butthurt that it's just begging to be trolled.
>> Anonymous
k. i just finished echo this last summer, so i'll lay it out for you:

MAN THE FUCK UP. Seriously. You're gonna have to kick your ass in gear if you wanna get in shape by fucking feb (which is strange; the boards meet multiple times, all the way up until like 2 weeks before first session, so you have until like june, but w/e).

Right now, your pft is absolute shit.
>I think I will be ok
lol ok. For better running, just go out and run at LEAST 3 times a week. Rest is important, and since there's no real LOLMAINPFT you're okay, cause you can always improve. Ask your OSO for the force recon pullup program, or look it up on the internet. Shit works (I didn't use it cause i'm awesome like that, but my buddy did and he went from doing 3 pullups to 22 in a month and a half, so it's ok).

Also, just to let you know the MC doesn't care what you want to fly. You have a contract, that's great, but your ultimate MOS will be determined by how good you do at TBS. So you should be in as good shape as you can prior to going to OCS. You should shoot for at least a 270 PFT going in, even though mancini changed the exercise regimen from how it was under col. chase, so it's now more strength based rather than LOL SQUAD RUN UP DANANG AFTER FARTLEK, ENJOY THE ECOURSE LATER. So a lot more boots and yutes, more ecourse, more UBDs. But it sounds like you're shooting more for even qualifying rather than doing better at OCS, so as long as you're running 3-5 times a week, and doing pullups, you'll improve your pft. So get your PFT to 270 at least, which is 20 pullups, 100 crunches, and something like 23:00 3 mi. Which should be fucking basic. Seriously. A 23 min? fucking a.
>> Anonymous
>>329917

You do OCC or PLC? Another /fit/fag curious about OCS here.
>> Anonymous
>>329827
>>329827
>>329827
>>329827
This. Stop being such a fucking pussy and get to work.
>> Anonymous
To all you marines here.

Question.

How hard is it to get into MARSOC compared to infantry?
>> Anonymous
>>330094

To be 100% honest with you, MARSOC is so new there's almost no definitive information out in public that tells you a specific or even halfway accurate pipeline into getting into MARSOC. In comparison the other well known Special Operation Capable units in the military have been around long enough that people have managed to learn/come out/write about their experiences. Last I heard they were recruiting heavily for a lot of support positions (logistics and supply), although like it implies it's probably only for unit support and not the super-sexy high speed tacticool stuff.

The first MARSOC guys were all pooled from existing Reconnaissance and Force Reconnaissance Companies, so that's a start as to gauge how difficult it is.
>> Anonymous
>>330089
India: PLC Jrs
Echo: PLC Srs
Golf: NROTC
Alpha, Bravo, Charlie, Delta: OCC

I was in India under Col. Chase in 07, Echo under Col. Mancini in 08, so I did PLC. I highly recommend doing OCC instead, as coming back for Echo was the absolute worst. I had two buddies go through Charlie, and another two through Golf. Ask questions, me and i'm sure a bunch of other fags will answer.
>> Anonymous
>>330179

Nice. I have a ground contract and I'm aiming for OCC 200 in January. While my PFT isn't as bad as OP's, my run is a bit slow. 23 mins and some change is the best I've managed with a little screaming moto behind me, and I run 24 minutes and some change on my own (inb4 vagina). I do 18 pullups, and 75 crunches. Barely qualifying, at the moment.

How do slower runners do at OCS? I'm also a real shitty distance runner, although I am continuously training by cycling running long distance, speed intervals, hill sprints, and variations of 3-4 times a week.
>> Anonymous
3 Miles in 25:30? That's a fucking joke. 10 pullups/80 crunches in 2 minutes? LOL
>> Anonymous
>>330202
>How do slower runners do at OCS
It depends. Do you have endurance? Back in the day, with col chase, you'd've fucking died. he had us doing 5, 7 mi runs every day, had us doing things like the Fartlek and Da Nang multiple times a week, while at seniors this last session we did the Fartlek (I kid you not) once. However, this is not to say that the PT program was easy, although it was easier for me than running all the time was; it was more or less how i trained for OCS. Regardless, my run time went down a minute and a half, giving me a 296 PFT in the final.

Now, I didn't write down every PT session we had, but for example:

5/28/08 (Training Day 1)
Initial PFT 100/100/~21:30

5/29/08 (TD2)
3 mi boots and yutes
Push Pull abs 12/10/8 30/25/20

5/30/08 (TD3)
Muscular Endurance
UBDs

5/31/08 (TD4)
O course refresher

6/2/08 (TD 5)
Fartlek
E-Course
Admin Move to MA-2

a week of stuff I didn't write down

6/9/08
Intro to CRT
>> Anonymous
>>330209

As bad as it sounds a majority of Americans are so out of shape they probably couldn't even do that.
>> Anonymous
>>330213cont.

even with the changes enacted by Colonel Mancini, you'll run, A LOT, uphill, downhill, sideways, on dirt, through mud, in PT gear, boots 'n utes, with wargear and weapon, and then you'll run some more. Lots of time on the O-Course, endurance course, and the CRT (Combat Readiness Test).

These were just some of the Examples of what I wrote down, but basically there's a number of courses which are run most every day at 0615.

UBDs (Upper Body Development): sets of different exercises, I'll list what I can remember. Fireman's Carry for about 50 yards, 20 dips, more dips, more dips at a different station, push ups, decline push ups, incline push ups, mountain climbers, push jerks, dorsals, stuff like that, and you run as a squad between the different stations. I might be getting it mixed up with muscular endurance course, but I couldn't tell the difference anyways. All it means is that you're going to be tired and happy.

Muscular Endurance: More or less the same as UBDs i think, except the stations were for time instead of reps. I really can't remember.

Push Pull Abs: sets of pull ups, push ups, and situps for a burn out set every time for about 3 sets, sprinting anywhere from 20 to 100 yards in between stations.

CRT (Combat Readiness Test): Marine Corps' version of the pentathlon. series of five events that are supposed to test physical endurance, strength, and agility. Combat run wearing boots, full canteens, LBV, and rifle through woods. Rope Climb for time with LBV, Kevlar, rifle, etc. my time: 16 sec. sprint to guy 50 m away on ground, fireman's carry him back for time. my time: 3 sec up from maxing it out. You've got Kevlar, rifle, LBV, etc. I'm not sure on the time hack, just more or less what it is. also, advance by fire and maneuver, and push-ups.
>> Anonymous
>>330213

Thanks for the good gouge, really appreciate it.
>> Anonymous
>>330223

O-Course (Obstacle Source): 1 min to max, 2 min to pass. my time: 1:05. I should've freaking broke a minute, but I guess my feet like to slip when i climb ropes.

E-Course (endurance course): O-course -> run in woods -> Stamina Course -> Combat Course with combat equipment. Best standard PT event at OCS.

Combat Course: fire team advancing through a course, negotiating physical obstacles as they evaluate you for things like security, control, speed, etc. Rope Bridge -> Quigley -> climbing obstacles, smelly gully, chest deep mud stuff you trudge through, low crawls through barbed wire and mud, high crawl through barbed wire and mud

Stamina Course: basically a bunch of logs and ropes and stuff out in the treeline you run through and around and under. think of it as an o-course in the hills, with combat gear and about 30 times as long.

Tarzan Course: rope and plank course about 50 feet up in the trees. awesome, if you can go your own speed. aka balls deep and full speed. Looks like an ewok village.

Confidence course: did you ever see FUll metal jacket? basically the obstacle that Pyle gets stuck on, and the swinging on the ropes and stuff. You do it once and it's something that starts with G and ends with -ay.

IMC (individual Movement Course) night/day: you negotiate things like hig crawls through barbed wire and trenches, art shells popping everywhere, illumination flares,holding barbed wire up to let your fire team members pass, going through muddy trenches culminating in an assault.


There were more, but I've been typing for a while and I'm bored now. Suffice to say that you could stand to be faster, but what you need is endurance. You only do 2 PFTs at OCS: your initial and your final. Everything else now is boots and yutes. Your shit could stand to drop a minute or two, all things considered, but you need to be able to do more than just LOL 20 PULLUPS AND I'M DONE. You need muscular endurance too.
>> Anonymous
>>329330This
Also, with the 30 min running, try not to take any breaks (or if you're really out of shape, make the the breaks short) a slow 30 min jog will be better for you than say 5 5-min jogs