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Last edited by dookie1481; 10-27-10 at 11:48.
"You can't be a real country unless you have a beer and an airline - it helps if you have some kind of football team, or some nuclear weapons, but in the very least you need a beer."
— Frank Zappa
If the gun goes dry I use my knife. If the knife breaks off I use my teeth. I have only one rule - Start one job and see it through - The universe will have to offer someone else the leftovers. Multi tasking doesn't work in business or in gunfighting.
- Michael de Bethencourt
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Do your crunches every day until you get over the mental block which what you are going through. For the pullups start using a weight belt or something similar to add weight to your pull, If you can do 10 of these you will be able to get around 15 empty. But I cannot stress how important a pullup is 5 points, your run will improve unless you do not do anything, concentrate on pullups.
[I]Life is Hard, It is even Harder if You are Stupid.
John Wayne[/I]
Member
Crunches should be an easy 100. You can go to the gym and do some sit ups on the decline bench with a 25 lb plate held behind your head, or have a buddy toss you a 10 lb medicine ball.
For your pull ups, there are several ways that you can improve your pull ups. You can do 2, 4, 6, 6, 4 , 2 with 10 push ups in between each set and increase your reps every week. You can try the Recon Ron pull up chart (which I have started and am noticing improvements). I used to struggle to get 10 pull ups on PFTs now I can usually get 18. Some people say 10 will get you 20, meaning you do 10 pull ups a day and you'll eventually be able to do 20.
You might also incorporate some CrossFit in with something along the lines of 5 pull ups, 15 crunches and 20 air squats. Do that for 20 minutes and you'll be feeling it.
And for the run, you can alternate your routine, one day you might run 4 miles then the next day do sprints, etc. Get your body used to running a little more than 3 miles and 3 miles should seem easy.
A lot of it is mental, especially the run. Just think about something else. Try to get into a routine when your doing it.
Last edited by Adam0331; 10-27-10 at 14:07.
"There are only two kinds of people that understand Marines: Marines and the enemy. Everyone else has a second-hand opinion."
Gen William Thornson, U.S. Army
Member
Our 1stSgt decided to make us start doing crossfit instead of the Marine PT of old. So we took an initial PFT, I scored a mediocre 252 by the end of 2months of Crossfit morning PT I was up to a 300... (17:40 3-mile, 100 crunches, and 20 pullups) Doing PFTs in order to prepare for a PFT is good (once) but if you keep doing it you'll be miserable.
Moral of the story... start a crossfit program, if you're serious about getting the ROTC scholarship two a days can't hurt. Crossfit in the morning and a nice long run before dinner.
Diet, diet, diet... stay away from beer, candy, fat. Eat chicken breast, brown rice, and broccoli.... and eat it up to 5 times a day depending on your caloric expenditure.
All depends on how dedicated you are.
Member
Pullups are probably the hardest thing to improve, but you should be able to do at least 100 crunches if you work specifically on that.
3 miles in 24 minutes is not really fast. We had about the same test (5 kilometers) in the police academy and I usually had a time of about 21 minutes and I'm not at all a good runner. In this test you should also be able to improve your score, if you start running 3-4 times a week. Don't go for long distance like 10km or farther, run about the same distance as you will need to in the test, so that you work more on your speed than your long distance stamina.
I agree with that and think it is a very important thing to understand. Most people don't go to their limits when running these kinds of tests. If you're not completely winded and close to puking on the finish line, you could have run fasterA lot of it is mental, especially the run
I wish you good luck and hope you will reach your goals
Last edited by Silvanus; 11-19-10 at 15:51.
Member
Thread is about a month old. Have you done this, yet? How old are you? Weight, height? Any physical limitations (asthma, heart cond. diabetes, etc.).Originally Posted by dail621
A three mile 24 min. run will not get you in the Olympics, but it doesn't suck, either. 50% of America cannot run a 24 min. 3 mile.
With everything else you say, it is a good start. What comes in to play now is how much do you want the scholarship. Do you want to just pass the course or Moss it?
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