Marine Physical Test - 2/22/11
1) Max Strict Dead-hang pullups (changing of grip during hang is allowed)
- 19/20 - 95pts
2) Max Sit ups in 2 minutes (anchored by other candidate, hands crossed over chest)
- 70/100 - 70 pts
3) 3 Mile Run for time
- 20:35 / 18:00 = 84/100 pts
Total Score 249/300 pts. Passing is 225.
Thoughts - 1) Very happy with my pullup performance. I have been adding a variety of weighted pullups throughout the week but not training them if I was overly sore, I think it paid off.
2) Very disapointed in my situp score. But on retrospect I can see why I did so mediocrely. The standard situp in crossfit is either butterfly or straight legged, the former takes the hip flexors out of the equation, the latter allows for increased ham/glute involvement. Both lend themselves to momentum created with the upper body. I had planned on addressing the Marine standard but did not follow through with any training, rather I relied on the usual assortment of GHD situps and abmat arm swinging situps which clearly was not adequate. This is supposed to be the easiest part of the PT test to score highly on.
3) Fairly happy with my run time. The knee is not yet 100% and I did not push myself to the limit during the run, I have done several 3x800m sessions as my only build up to this test, but was happy that my mile times were very close in time ranging from low six minute to 7.
Overall, this test was an accurate assessment of my abilities in these three domains, it pointed out negligent preparation in the situp portion on my behalf. I will take the PT at least one more time before the 2nd board meets in April. I needed to have a score to be applicable for the first board on March 2nd.
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nice pull up score! that's the part most men struggle with. I know you'll get 20 for your next PFT.
ReplyDeleteFor the sit ups, honestly, stick your feet under the couch/bed/set of dumbbells, whatever and do the Marine style sit ups. Do max effort in 2min twice or three times a week and you'll hit 100 sit ups at the 1:30 mark guaranteed.
The run sucks for everybody. When you find the CF and running joo-joo mix that makes you run like a gazelle, share the koolaid because I need to drink it.
Let me know if you have any questions, I can send some info about OCS and how to mentally prep for it your way.
-Jess Connatser
Thanks Jess, that sounds like a good idea for the situps, I have just started implementing anchored style (using a pair of 45lb DBs).
ReplyDeleteAs my knee gets better and allows for more frequent and intense runs I think I'll be sub-20.