12 guys serious about their mobility and speed posted at the Fartlek.  After quad, hammy, calf, and glute stretches we did series of plyos with a Blue Hawaiian lap after each.  During each lap we paused at the railing for 5 hip-hinge squats and hit every step with each foot on the way back up.

• High Knees, Butt Kicks, Lap
• Carioca down and back, Lap
• Frankenstein, Backward Abductor, Lap
• Lunge, Reverse Lunge, Lap
• Broad Jump/Straddle

Mosey to Garber for some additional stretching with hurdler and hip flexors before

Full-length Sprints at:

• 75%
• 80%
• 85%

Half-length from curb sprinter blocks at:

• 90%
• AYG
• AYG
• AYG
• AYG

Groin, Calf, and Glute stretch before an Indian Run back to the club where we completed our final plyo of a Skip and Backward Run followed by a lap.

Really solid showing at P&N for a Monday

13 showed at the Fartlek this morning for a pop quiz for the USMC.  We completed the Physical Fitness Test, just three exercises:

Push-ups AMRAP in 2:00

Crunches AMRAP in 2:00

Timed 3 Mile Run

Each exercise had a corresponding point total for the number of reps (or time) based on your age group, with a max score of 100 for each exercise.  In the real test, prospective Marines are encouraged to do pull-ups but may opt to do push-ups.  This worked better for us without pullup bars at the club.  But doing push-ups means you can only max out with 70 points for that event.  Each exercise has a minimum number of reps (or time for run) for qualification.  The first goal is to pass, which means achieving 120 points via the minimum requirement of 40 points for all three tests (3rd class), then trying to attain second class status with 200 points, and first class at 235 points.

This morning’s conditions were more difficult for a number of reasons:  No one knew they were going to be competing and therefore training for these specific events; all three were condensed into a forty-five minute period with no rest between exercises, meaning two were completed at a deficit, while the real test would allow a full recovery before continuing to the next event; and no one knew the relevant scoring tables in advance to try and determine where to push it or not.  We completed the exercises in the order above and without the scoring tables no one knew what time they had to run to hit their number in advance, an obvious motivator.

Nevertheless there were a couple first class qualifiers this morning and a handful more of second class.  I’ll link the actual scoring tables below if anyone wants to check them according to their own age but as an example I’ll use someone between 41-45 trying to achieve first class status using push ups.  They would have to do 72 pushups to get their full 70 points (13 pullups would have gotten them 72 points instead).  That leaves them needing 165 points to hit their 235 mark.   That’s either 95 crunches and a 22:10 on the 3-mile, or 100 crunches and a 23:30 3-mile.  Those crunch and push-up numbers are a little tougher to hit than you think.  I’ll do this again on a Saturday in the future when we have just a little more time to recover and look at our respective scoring.

New PFT Pull-up and Push-up Score Tables (2017)

New PFT Crunch Score Tables (2017)

New PFT 3 Mile Run Score Tables (2017)

The more you look at the numbers the more you see that the Marine Corps thinks we need to be doing more pullups and crunches.