The Citadel Marine Contingent Commonly Used Links
USMC Physical Fitness Test (PFT)
| Men’s Scoring | |
| Plank | Maximum Score 3:45 (100 points); Minimum Score 1:10 (40 Points) |
| Hybrid Pull Ups/Push Ups | Pull Ups: 17-20: maximum 20 (100 points) minumum 4 (40 points) 21-25: maximum 23 (100 points) minimum 5 (40 points) 26-30: maximum 23 (100 points) minimum 5 (40 points) Push Ups: 17-20: maximum 82 (70 points) minumum 42 (40 points) 21-25: maximum 87 (70 points) minimum 40 (40 points) 26-30: maximum 84 (70 points) minimum 39 (40 points) |
| 3 Mile Run | 17-20: maximum 18:00 (100 points) minumum 27:40 (40 points) 21-25: maximum 18:00 (100 points) minimum 27:40 (40 points) 26-30: maximum 18:00 (100 points) minimum 28:00 (40 points) |
| Note: Anything below the minimum requirements is considered to be a failure | |
| Women’s Scoring | |
| Plank | Maximum Score 3:45 (100 points); Minimum Score 1:10 (40 points) |
| Hybrid Pull Ups/Push Ups | Pull Ups: 17-20: maximum 7 (100 points) minumum 1 (60 points) 21-25: maximum 11 (100 points) minimum 3 (60 points) 26-30: maximum 12 (100 points) minimum 4 (60 points) Push Ups: 17-20: maximum 42 (70 points) minumum 19 (40 points) 21-25: maximum 48 (70 points) minimum 18 (40 points) 26-30: maximum 50 (70 points) minimum 18 (40 points) |
| 3 Mile Run | 17-20: maximum 21:00 (100 points) minumum 30:50 (40 points) 21-25: maximum 21:00 (100 points) minimum 30:50 (40 points) 26-30: maximum 21:00 (100 points) minimum 31:10 (40 points) |
| Note: Anything below the minimum requirements is considered to be a failure | |
| Standards for Total Scores 1st Class = 235-300 points 2nd Class = 200-234 points 3rd Class = 150-199 points Unsatisfactory < 149 pts The recommendation for a student pursuing to become an Officer is recommended to achieve a score of 265 or higher on their physical fitness test (PFT) |
Implementation for the Plank to the Physical Fitness Test (PFT)
For decades, the Marine Corps has used crunches to both improve and assess abdominal endurance. However, research has shown that crunches with the feet restrained require significant hip flexor activation. This has been linked to an increased risk of injury, including lower back pain due to increased lumbar lordosis.
The plank presents numerous advantages as an abdominal exercise. The plank’s isometric hold requires constant muscle activation, activates almost twice as many muscles as the crunch, and has been proven to be most reliable in measuring the true endurance required for daily activity function. With increased core strength, Marines are less likely to experience injury or fatigue during functional tasks like hiking, lifting and low crawling.
In 2020, the Marine Corps adopted the plank as an alternative to crunches for the annual Physical Fitness Test (PFT) as a means to measure core stability, strength, and endurance while reducing risk of injury. For PFTs conducted in 2022, Marines will still have the option to conduct the plank or the crunch just as in 2021, with slight scoring adjustments – the new time for the maximum score will 3:45, reduced from 4:20. The time for the minimum score has also been adjusted, increasing from 1:03 to 1:10. Finally, the plank will be mandatory in 2023, replacing the crunches as an authorized PFT exercise.
For more information and resources, including a four-week core strength training plan, see below or visit https://usmcfitforce.com and reference MARADMIN 404/21 at https://www.marines.mil/News/Messages/Messages-Display/Article/2719680/forthcoming-changes-to-the-physical-fitness-test/.