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Optional Feature of the UofA

Physical Fitness Testing

Marine Corps. Physical Fitness Test

Summary of Official Instructions

 

1. There are three events.
       For men: 1) chin-ups and/or pull-ups, 2) sit-ups, 3) 3 mile run
       For women: 1) fixed arm hang, 2) sit-ups, 3) 3 mile run

       These events are to be performed in the above order with a short rest between each event.

2. Chin-up and/or pull-up test (men)
Step, lift, or jump to reach the bar. Hands can face either forward or backward. Extend arms fully, ensuring your feet are off the ground. Raise your body until your chin is above the bar. Lower your body until arms are fully extended again. Repeat as many times as possible.

3. Fixed arm hang (women)
Step, lift, or jump to reach the bar. Hands can face either forward or backward. In starting position, you should have your arms flexed and your chin over or level with the bar. Maintain this position as long as possible, timing the event.

4. Sit-ups
Begin on your back with your shoulder blades touching the ground. Knees should be flexed with both feet flat on the ground. The arms are to be folded flat across the chest or rib cage. Feet can be held by an assistant in any manner that you choose. Raise your upper body until your elbows or forearms touch your thighs, keeping your arms and elbows flat against your chest or rib cage. Return to the starting position. You may not bounce or arch the lower back. Do as many sit-ups as possible in two minutes.

5. Three mile run
On a relatively flat course, run 3 miles, timing the event.

6. Using the charts below, calculate your points and determine your rating.