USMC PFT · Official Standards
Marine Corps PFT Calculator
Score your USMC Physical Fitness Test. Pull-ups (or push-ups), plank, and 3-mile run (or 5,000-meter row alternative) — by age and sex.
USMC
USMC PFT & CFT (MCO 6100.13A w/ADMIN CH-5, 28 May 2025)
Official source ↗Imported verbatim from MCO 6100.13A w/ADMIN CH-5. PFT events: pull-up, push-up, crunch, plank (age/sex-neutral), 3-mi run. CFT events: movement-to-contact, ammo-can lift, maneuver-under-fire. Sea-level tables; altitude-adjusted tables are included in the source but not yet exposed in the calculator UI.
Keep studying — Marine essentials
Fitness Improvement Guide
Recruit-focused training notes — no bodybuilding, just what improves test scores.
Upper-body endurance — chest, shoulders, triceps, core.
Common mistakes
- Sagging hips or piked back (no longer a valid rep on test day).
- Half-range reps — chest must come within a fist of the deck.
- Locking out elbows in jerky motion that wastes energy.
Beginner
- 3x submax sets daily. Stop 2 reps before failure.
- Add incline (hands on a bench) if floor sets stall under 10.
Intermediate
- Ladders: 1-2-3-4-5-4-3-2-1 with 15-30s rest.
- One AMRAP every 3 days to track max.
Advanced
- Density training: 100 quality reps in <8 minutes.
- Add tempo (3-second lower) one day per week.
Test-day tips
- Warm up with 10-15 easy reps and shoulder circles.
- Set a steady cadence — burning out in the first 30s kills your number.
Recruit Readiness
Am I ready for boot camp?
Take the 60-second assessment — combines fitness, body composition, and study progress into one score.
Open Readiness Assessment →Frequently Asked Questions
A perfect PFT is 300 points — 100 on each of the three events. Achieving 300 requires elite performance: typically 23 pull-ups, 4:20 plank, and 18:00 3-mile run (varies by age/sex).