Marine doing pull-ups

Physical Fitness Test Regulations

ALMARS Active Number: 046/12 CHANGE TO THE PHYSICAL FITNESS TEST Date Signed: 11/27/2012

The CCI or CPTR will monitor the PFT and maintain the PFT/CFT Performance Worksheet, listed as Figure 1-1. Marines will be kept advised of their progress as they are performing each event. The CCI or CPTR or designate will call out each repetition for the pull-ups, and time-passed (in intervals) for the flexed-arm hang and abdominal crunch. The CCI or CPTR (and additional monitors) will be posted along the 3.0 mile run course and provide Marines their split time (1.5 miles) and finishing time.

The only authorized uniform for the PFT is the Marine Corps approved green-on-green T-shirt, shorts, socks, and running shoes. The green-on-green sweat suit or running suit with watch cap and gloves may be worn, as required. However, the running suit is not to be used in conjunction with the sweat suit in any combination.

A timepiece (digital or stopwatch) that accurately measures time to the second is required for the flexed-arm hang, abdominal crunch, and 3.0 mile run.


(1) This is not a timed event and can be conducted either indoors or outdoors.
(2) Diameter of the bar may range between 1 and 1 3/4 inches. The use of athletic tape on the bar is authorized.
(3) The bar must be high enough to allow the tallest Marine’s legs to hang straight without touching the ground, when arms are fully extended.
(4) A bench or stool may be used to initially grasp the bar.
(5) Sweatshirts/running suit top will be removed during the conduct of the pull-up event in order to observe the lockout of the elbows with each repetition.
(6) The preparatory command is “Ready” and the execute command is “Go.”
(7) Assistance to the bar with a step up, being lifted up, or jumping up is authorized. Assistance up to the bar will not be used as momentum into the first pull-up.
(8) The bar must be grasped with both palms facing either forward or to the rear.
(9) The correct starting position begins when arms are fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist and the body is motionless.
(10) Legs may be positioned in a straight or bent position, but knees may not be raised above the waist.
(11) One repetition consists of raising the body with the arms until the chin is above the bar and then lowering the body until the arms are fully extended; repeat the exercise. At no time during the execution of this event can a Marine rest his chin on the bar.
(12) The intent is to execute a vertical “dead hang” pull-up. A certain amount of inherent body movement will occur as the pull-up is executed. However, the intent is to avoid a pendulum-like motion that enhances the ability to execute the pull-up. Whipping, kicking or kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not authorized. If observed, the repetition does not count for score.
(13) A repetition will be counted when a correct and complete pull-up is performed.
(14) The goal of this event is for Marines to execute as many correct and complete pull-ups before dropping off the bar.

Abdominal Crunch
(1) This is a timed event with a 2-minute time limit.
(2) This event can be conducted either indoors or outdoors.
(3) The preparatory command is “Ready” and the execute command is “Go.”
(4) On a flat surface, Marines will lie flat on their back with shoulder blades touching the deck, knees bent, and both feet flat on the deck.
(5) Arms will be folded across the chest or rib cage with no gap between the arms and chest/rib cage. Both arms must remain in constant contact with chest/rib cage throughout the exercise. A single repetition consists of raising the upper body from the starting position until both forearms or elbows simultaneously touch the thighs, and then return to the starting position with the shoulder blades touching the deck.
(6) The buttocks will remain in constant contact with the deck throughout the event. No arching of the lower back or lifting of the buttocks is permitted.
(7) An assistant may be used to hold a Marine’s legs or feet, at or below the knees in whatever manner that is most comfortable for the Marine. Kneeling or sitting on the Marine’s feet is permitted.
(8) A repetition will be counted when a correct and complete abdominal crunch is performed.
(9) The goal of this event is for Marines to execute as many correct and complete crunches within the 2-minute time limit.

3.0 Mile Run
(1) This is a timed event and can be conducted either indoors or outdoors.
(2) The run course will be 3.0 miles and must be measured for accuracy and set over reasonably level ground.
(3) The preparatory command is “Ready” and the execute command is “Go.”
(4) The course should be an “out and back” or a wide loop course. The run course should not include numerous sharp turns that would force a participant to slow down excessively to remain on the course. A determination as to whether the track is a yard or meter track must be made and the track measured to ensure accurate distance prior to conducting the PFT. Run courses should not require a Marine to do more than 12 laps to cover 3.0 miles, (e.g., a course should not be shorter than 440-yards per lap). Running this event on a treadmill is not authorized.
(5) The goal of this event is for Marines to complete the measured course as quickly as possible.

  • Ethan

    If I am applying for an NROTC Marine Option Scholarship and preparing to do my PFT for scholarship consideration, do I need to purchase the green-on-green PT uniform? I was just wondering so that I can be prepared as much as possible. Thank you very much for your time!

    1. USMC Officer

      No, you will take the PFT in civilian clothes.

  • Makeo Tinker

    I took my ASVAB and made a 33 on it i was wonder in i made a 92 on the GT portion.. am i still able to be a USMC sniper??

    1. USMC Officer

      Sorry, I don’t have a good answer for you on this one. The recruiter will know best.

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