Daily Exercises For The Marine Corps

The U.S. Marine Corps considers physical fitness an essential aspect of combat-preparedness and leadership, according to Stew Smith, a former Navy SEAL and contributor to Military.com. Marines have to take and pass rigorous physical tests, including the Initial Strength Test, or IST, the Physical Fitness Test, or PFT, and the Combat Fitness Test, or CFT. Although a variety of exercises can help you prepare for these tests, the principle of training specificity suggests that performing the actual exercises as part of a progressive training program may benefit potential Marines the most.

Pullups/Fixed-Arm Hang

Pull-ups are part of the IST and PFT for male Marines, while females have to perform the fixed-arm hang exercise instead. Practicing these exercises daily, or at least several times per week, will help you prepare for the tests and the normal rigors that come with being a Marine. To perform pull-ups, hang from a bar with your hands at least shoulder-width apart and palms facing forward, away from your body. Flex your elbows and move your upper arms toward your ribs to pull your body upward until your chin is over the bar. Lower back down slowly and repeat, performing as many repetitions as possible. If you are female, pause with your chin above the bar and hang for as long as possible. Males have to complete at least two pull-ups to pass the IST and three to pass the PFT. Females must hang for at least 12 seconds to pass the IST and 15 seconds to pass the PFT.

Crunches

Crunches are a classic exercise for the abdominal muscles, which help support the spine and flex the torso. They are part of the IST and PFT for both males and females. To practice the exercise, lie on your back with your knees bent and feet flat on the floor. Fold your forearms over your chest and lift your shoulders 6 to 12 inches forward and upward toward your knees. Then lower back down and repeat. Count how many crunches you can complete in 20 seconds and gradually work up to two minutes or more without stopping. Both males and females need to complete 44 crunches in two minutes to pass the IST and 40 to 50, depending on the age of the participant, to pass the PFT.

Half-Mile Run

Marines sometimes have to run or walk moderate to long-distances to perform their duties. For this reason, the CFT includes an 880 yard, or half mile, run while wearing boots and utilities. Males are required to complete the test in three minutes and 48 seconds to four minutes and 30 seconds and females in four minutes and 34 seconds to five minutes and 20 seconds, depending on their age, to pass the test. Chart a half-mile course with similar terrain to the actual test and practice several times per week, trying to improve each time. Wear a weighted vest if you don't have the necessary equipment.