🇺🇸 United States — PFT & CFT preparation
Preparation for the USMC Physical Fitness Test (PFT) and Combat Fitness Test (CFT). PFT: pull-ups or push-ups, plank, 3-mile run. CFT: 880yd run, ammo can lift, maneuver under fire.
This track is for candidates preparing for US Marines (United States) who want a structured, progressive plan instead of guesswork. Whether you are starting from a low base or already train regularly, the plan begins from a baseline test so the starting volume and intensity match your current level.
PFT minimum: 3 pull-ups (or 15 push-ups), plank, 3-mile run under 28:00 (male). Each event scored 0-100, total 300 max. Minimum 40 points per event.
Use this as preparation guidance and always verify current official requirements with the relevant official recruitment or defence website — selection standards can change and differ per intake.
Your US Marines plan is built around the demands that matter most for this route: pull-ups, core, three-mile run, combat conditioning. Each is progressed gradually and adjusted to your baseline result and readiness, so the work scales with you rather than overloading you early.
Preparation starts with a short baseline test in PrepForge DefenceReady. Your results set the starting point for every session and let the app track real progress over time rather than generic targets.
The free plan gives you the baseline test, this track and a structured 7-day starter plan. Premium unlocks the full periodised plan (4/8/12 weeks), readiness-based load adjustment, retests, progress analytics and every track. Payments are securely processed by Stripe and you can cancel anytime from the billing portal.
Start your free baseline test for US Marines →
PrepForge DefenceReady is an independent preparation platform and is not affiliated with any military or government organisation. Training guidance is informational and not medical advice.