I need help on goal-setting for the Marine Recon PFT, please!?
Howdy! I’m an 18-year-old female non-reg at Texas A&M, and this fall I want to make an attempt at the Marine Recon Company, a special unit within the Corps of Cadets.
I first have to pass the Recon PFT. I’ve tried to find the minimum requirements of each section so I can set goals to exceed them, but there don’t seem to be any such minimums. Therefore, I need to know what would be a “good” goal to strive for on each of these tests:
Pull-ups, max, full form
Push-ups, max in two minutes
Sit-ups, max, Marine form
Flutter kicks (max, 4 count) *generally 100 of these*
1.5mi Run, in BDU’s and combat boots
500m Swim, in BDU’s (without boots) *17 minute time limit… I think*
Also, all of these are done in BDU’s, one after the other, with very little recovery time in-between. Endurance is key.
**Note: This is the actual test; no changes can be made.**
Any advice on training or goals to set would be very appreciated! I only have 7 months!
Thanks and Gig ‘Em
PS – I know I already asked this question, but something went screwy, so I’m reposting it. Thanks!
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Here are the goals for the NSW pre-training program, they shouldn’t be too differnt than Marine Recon.
Swim 500-yards (breast and/or sidestroke) in under 12:30
10-minute rest
Perform a minimum of 42 push-ups in 2 minutes
2-minute rest
Perform a minimum of 50 sit-ups in 2 minutes
2-minute rest
Perform a minimum of 6 pull-ups (no time limit)
10-minute rest
Run 1.5 miles wearing in under 11 minutes
In training every week you should do one workout of Long Steady Distance (ie 40 min run/swim), Continuous High Intensity (ie 2 x 1.5 mile run 4 x 500 swim), and Interval (8 x 400 m runs, 10 x 100 swim) workout for both running and swimming. Every day you should do calisthenics and core work.
Start slow and build up. Set a routine and stick too it. Train mostly in appropriate gear (ie running shoes not boots), but do the occasionally workout in BDU’s and boots. Once a month do a mock PFT and chart your progress.
Good luck