How to Physically Prepare for the U.S. Marines: A Guide for Candidates

Dear Future Marine,

If you’re reading this, you’re already different from most people your age.

You’re thinking about doing something bigger than yourself — something tougher, harder, and more meaningful than what most will ever attempt.

You’re thinking about becoming a United States Marine.

Before you earn the right to stand on those yellow footprints at boot camp, you need to be ready — physically and mentally.

And if you show up unprepared, the Marines will expose it.

That’s why I’m writing you this letter.

Here’s what you need to know:

Before you leave for boot camp, you’ll take the Initial Strength Test (IST):

• 3 strict pull-ups (minimum — but you’ll want way more)

• Plank hold for 63 seconds

• 1.5-mile run under 13:30

Once you’re officially a Marine, you’ll be expected to pass two even tougher tests regularly:

Physical Fitness Test (PFT):

• Pull-ups (aim for 20+ to be excellent)

• 3-mile run (under 22 minutes is good — under 18 minutes is elite)

• Plank (hold for 3 minutes, 45 seconds)

Combat Fitness Test (CFT):

• 880-yard sprint

• Ammo can lift (as many reps as possible in 2 minutes — 120+ is excellent)

• Obstacle course: crawling, carrying, sprinting under combat conditions

What It Really Takes

Sure, you can show up aiming for the bare minimum.

But minimum Marines don’t last long.

The ones who thrive — the ones who lead — prepare differently.

That means:

• Training pull-ups and push-ups until your arms are shaking, and then doing one more rep.

• Building core strength so your body doesn’t break down under stress.

• Running not just for distance, but for speed.

• Carrying, lifting, dragging heavy weight — because in combat, no one cares if you’re tired.

And it means doing it all day after day, even when no one’s watching.

How We Prepare You at Mighty Oak Athletic

I built a 6-week Marine Prep Program because I believe anyone willing to commit to the Marines deserves a real shot to succeed.

We’ll focus on:

• Full-body barbell strength

• Pull-up and push-up mastery

• Core endurance (not flashy — but critical)

• Combat conditioning drills

• Mental toughness under pressure

You don’t have to guess. You’ll have a plan that mirrors what the Marines will expect from you — and then some.

If you’re serious, reach out.

I’ll help you get ready to meet — and beat — the standard.

You’re not just training for a test.

You’re training to be a Marine.

Hope to see you soon,

Coach Mike