For info, tips and advice on the physical fitness aspect of preparing for boot camp, click on the below image to visit the fitness section on our website.

You will find info on your IST, PFT, running, push-ups, crunches, pull-ups and much more.

This fitness site is no longer being maintained, so visit the new site by clicking the pic below.



Decades ago, Major Charles L. Armstrong devised a workout routine which enabled him to set a world record in pullups. Since then, tens of thousands of Marines have used his program to get to 20 pullups and beyond.
The Armstrong Pullup Program.com is the newest site in the USMC OCS Blog’s constellation of websites including Becoming an Officer.com and MarineCFT.com. It serves as your one-stop shop for the famous Marine Corps pullup workout. 
Additionally, you can find customized pullup workouts for Beginners, Advanced, and Women
Good luck and Semper Fi!


Quick Tips For Pullups

  • Find a grip that is comfortable for you, you can do palms facing out, palms facing in, hands close together, or far apart, find what works best for you.
  • Tilt your head back so that your chin extends into the air, since only your chin must pass the bar for the rep to be counted you can reduce the distance your need to travel by doing this
  • Drop down quickly into the dead hang position, the longer it takes to go return to the bottom, the more energy your wasting.  Also minimize the amount of time you spend hanging, as this burns energy as well.
  • Don’t forget to breathe; breathe in on your way down, and then push out the air on your way up, as with any exercise proper breathing will help you a lot.
  • Try switching grips; you are allowed to change your grip on the bar as long as you don’t touch the ground, so if you find you cant do any more, give it a try, its a good way to add on 1 or 2 pullups right way.
  • The picture below gives you a good idea of what your hand should look like on the bar, the position of the thumb does make a notable difference so if your doing it like the “not recommended” give the other way  a try and see if it works better for you, if it doesn’t, do whats more comfortable for you.



This is a simple workout that should be a staple of any future Marine’s workout plan.

Starting with 1 pullup, 2 pushups 3 crunches, increase each set by 1 pullup, 3 crunches, and 2 pushups.  There is no rest period, move from each exercise to the next with no delay.  Move up the later until you cannot complete anymore pullups, for example, you get to 10 pullups but next set cannot get 11, this is when you start moving down the pyramid, so the next set you attempt 9.  Go as high as you can, we will use 10 for the example but go until failure.

Pullups: 1, 2, 3, 4,  5,  6,  7,  8,  9, 10, 9,  8,  7, 6, 5, 4, 3, 2, 1
Pushups: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Crunches:3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 27, 24, 21, 18, 15, 12, 9, 6, 3

Pyramid workouts are very effective for more than just pullups, running pyramids, pushup pyramids, etc are an extremely effective way to train, especially when attempting to break through plateaus.