Posts tagged “running


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 is the newest site in the USMC OCS Blog’s constellation of websites including Becoming an and 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!


The following post is from

I wanted to join the Marines, but I knew if I failed boot camp. I would let my brothers down… It’s not an easy choice to join the Marines. Your friends look at you differently, they’ll say things like, “are you sure that’s what you want to do?” Your family might be skeptical, but inside, you always knew that it was your calling in life. You want the brotherhood, you want the respect of the people around you and you want to know that you can endure the most dangerous and punishing environments on earth, and not only make it, but thrive. To others it would be intimidating, it would be nerve wrecking… To you, it is the challenge of a lifetime. But there’s a problem. When you enlist in the Marines… You have to survive boot camp, and in particular, pass the PFT. (physical fitness test) The PFT is a physically demanding challenge that only the Marines face. Your strength and stamina will be tested under the pressure of drill instructors yelling in your face. Imagine waking up in the middle of night, crawling through mud, and being yelled at during live fire exercises. What would it feel like to know that you gave everything… Only to make it to the last pull up and realize, at the most important moment, that you simply did not have the strength or mental fortitude to pull yourself up one more time. You had let your brothers down, worst of all you let yourself down. I’m not gonna let that happen to you. My name is Manny, I’m a Marine, and I passed my PFT with a perfect score. I’ve helped others just like you pass their test. In fact, my average student passes with a score above 285. I’ve designed the most comprehensive workout program ever developed specifically for the PFT. The very same routine I used to earn a perfect score. Using my workout program, I guarantee that you will pass with a first class score in just 8 weeks of training. I include the exact 8 week workout plan I used to achieve a perfect score. I’ve added exercise videos that will demonstrate how to do the exercises. I include nutrition guidelines to help support and accelerate your growth. I also include a printable calendar to schedule your workouts, fitness logs to help track your progress and most importantly secret techniques that will increase your performance. If you need it, I also added an extra option for you to contact me. This package includes the book and additional customized support. I will check in with you weekly and I will devise a customized milestone plan exactly for your fitness level. I’m passionate about helping fellow Marines, my goal is to see more Marines join who are physically prepared and able to support their brothers. It takes a special type of person to want to go through the hardships of becoming a Marine. You know that you will be challenged in ways you can’t even imagine. Would you give 8 weeks right now, to change the rest of your life?

WORKOUT GUIDE: To get a 50 percent discount at checkout, enter code 300PFTFJ on the 300 PFT guide and personal training service.


50 percent discount july 2015


poolees runningAs a poolee you are going to be doing many IST’s, but during boot camp and throughout your USMC career, you will be doing PFT’s which your score goes on your permanent record and is factored into your promotions. IST’s are not used in the real Marine Corps.

The main difference between the two is that an IST has a 1.5 mile run while the PFT has a 3 mile run. The pull-ups and crunches remain the same. No matter how much IST’s are stressed prior to boot camp by your recruiters, it is in each of yours best interest to bang out a few PFT’s to see where you stand and to build your confidence prior to shipping to boot camp.

–Do not make the mistake of doubling your 1.5 mile run time and then assume this is what your 3 mile run time will be. You need to time your 3 mile run to get an accurate run time.

–Do not rely on your recruiter to get you to take an IST or PFT. You can do this on your own and you don’t need to be enlisted to do these simple things.

–If you only run when forced to such as during poolee functions, then you may want to think about the tone you are setting for your future. It is very important you try to run on your own.

–If running comes easy for you, then you have no business doing IST’s unless forced to, so step up your game.

–You will have to pass an IST your first week of boot camp to advance in your training.

–Don’t rely on boot camp or the Marines to get you into shape. You are setting yourself up for disaster when you do this, plus it doesn’t speak well of your mindset.

–If you cannot pass a simple IST within a month of you shipping out, then hopefully your recruiter does the right thing and moves your ship date back or kicks your ass out of the DEP.

–Average run time for Marines for a 3 mile run time is between 20-22 minutes. 18 minutes is perfect and 28 is barely passing. Your 1.5 mile run time needs to be between 10-11 minutes and you have no reason to not be able to run this 1.5 mile run in under 13+ minutes.

–If you suck at running and if it doesn’t come easy for you, then don’t worry about trying to be an 18 minute three miler and don’t worry about running longer distances then three miles. You have to master the basics before moving on to the next phase.

The “30” minute run time is a perfect way to prepare yourself if you are a beginner runner and this is the concept used in boot camp. This means you want to be able to run for 30 non stop minutes at any pace and the distance you run doesn’t matter. Once you can do this with ease, then you shoot for set distances and or more controlled pace and you get your times and go from there.

If you are a good or elite runner, then you should know how to go about in your training as far as running goes. Good or bad runner, just remember that during boot camp you run very little as in maybe 7-8 times during the three months and your runs begin at 1.5 miles and work up to 3 miles. You do not run fast or uphill or anything crazy like that, so make sure you clearly understand that running during boot camp is not something to be feared.

Be sure to read the “Running” page in this site for more info and advice about running.