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PT Preparation |
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Minimum Fitness
Goals Suggested PT Program
Semper Fi Society Events
Leatherneck Training Events |
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Leatherneck by its nature is both physically and mentally demanding.
Your success during the program depends in large part on how well
prepared you are when you arrive. A positive mental attitude and a good
level of physical fitness are a must. The program outlined below,
should help you arrive physically prepared. It provides minimum fitness
goals for key physical events, and lists training events, sponsored by
the Semper Fi Society, that will help you with your obstacle course,
rope climbing, and hiking skills A variety of physical exercises are
also provided to help you reach the minimum fitness goals. Start your
training now, arrive in shape..... |
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Minimum Fitness
Goals |
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Event |
Goal |
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3 Mile Run: |
Less than 22 minutes |
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Pull-ups (males): |
10 or more |
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Flexed Arm Hang (females): |
Greater than 50 seconds |
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Crunches: |
Greater than 70 in 2 minutes |
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6 mile Run: |
Less than 1 hour |
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Boots and Utilities Run: |
Over 1 hour of consecutive running |
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Hump: |
3 miles with 35 pound pack |
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Marine Obstacle Course: |
Complete |
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Suggested PT Program |
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Body Part |
Recommended Exercise |
Recommended Sets/Reps |
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Chests |
Bench Press |
5 x 10 - 12 |
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Push-ups |
4 x 25 |
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Lats |
Pull-ups |
3 x 10+ |
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Lat Pull Downs |
3 x 10+ |
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Rope Climb |
2 x |
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Biceps |
Curls (standing) |
3 x 10 -12 |
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Curls (preacher) |
3 x 10 -12 |
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Shoulders |
Shrugs |
3 x 10 -12 |
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Military press |
3 x 10 -12 |
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Lateral raises |
3 x 10 -12 |
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Triceps |
Dips |
3 x 10+ |
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Tricep extensions |
3 x 10 -12 |
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Abs |
Sit-ups (incline) |
3 x 30 |
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Crunches |
3 x 50 |
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Knee-ups |
3 x 15 |
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Flutter kicks |
3 x 15 |
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Lower Back |
Back extensions |
3 x 15 |
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Dead lifts |
3 x 10 |
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Good Mornings |
3 x 10 - 12 |
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Legs |
Run stairs |
20 min |
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Run hills |
25 min |
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Hump with pack |
3 miles |
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Bicycle |
20 miles |
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Squats |
3 x 15 |
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Lunges |
3 x 10-12 |
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Semper Fi Society
Events |
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Semper Fi Land Navigation Field Trip: On
Saturday, April 9 Semper Fi has arranged a movement order to Quantico in
conjunction with the First Class USMC practicum course. The movement has
been opened to all Leathernecks, who may contact their company Semper Fi
representatives to sign up. |
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Semper Fi Field Exercise: Semper Fi will be
conducting a Field Exercise in Quantico from Friday, 15 April to Sunday,
17 April. This movement has been opened to all Leathernecks, who may
contact their company Semper Fi representatives to sign up. |
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Leatherneck Events |
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None scheduled |
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