Last updated: May 2026 — written by the Gymnase Tips training team.
The Marine Corps PFT (Physical Fitness Test) is a three-event annual assessment scored on a 300-point scale. The events are: pull-ups (or push-ups as a capped alternative), the forearm plank, and a 3-mile run. Marines must score at least 40 points per event AND at least 150 total to pass. Maximum score is 300 — earned only by hitting 100 points per event, which currently requires roughly 23 pull-ups, a 3:45 plank, and a sub-18:00 3-mile run for the youngest male age band. The plank fully replaced crunches in January 2023, and choosing push-ups over pull-ups caps you at 70 points for that event (and therefore at 270 total). This guide breaks down every event, the current scoring thresholds, and how to train to hit First Class (235+) or Max (285+).
Table of Contents
- Quick Reference: The PFT at a Glance
- The 3 PFT Events
- Scoring & Class Bands
- PFT vs. CFT
- How to Train for Each Event
- Common Mistakes
- FAQ
Quick Reference: The PFT at a Glance
| Factor | Standard |
|---|---|
| Events | Pull-ups (or push-ups), Plank, 3-Mile Run |
| Max score | 300 (100 per event) |
| Min per event | 40 points |
| Min total | 150 points |
| Push-up cap | 70 points (so 270 total max if push-ups chosen) |
| First Class | 235+ total |
| Plank max time | 3:45 (all genders, all ages) |
| Plank min time | 1:10 |
| 5K row alternative | Available for Marines 46+ or medically authorized |
| Test window | January 1 – June 30 each year |
The 3 PFT Events
1. Pull-Ups (or Push-Ups)
Marines elect either dead-hang pull-ups or hand-release push-ups before the test starts — once chosen, the choice is locked. Pull-ups can be done with overhand or underhand grip, and grip changes are allowed mid-set as long as feet don’t touch ground. There is no rep time limit on pull-ups; you go until you can’t.
Push-ups exist as an alternative but with a hard 70-point ceiling. The intent is clear: the Corps wants Marines doing pull-ups. If you can do even a moderate pull-up count, you’ll score higher than maxing push-ups. Build pull-ups before test day — see our how to get better at pull-ups guide for the volume protocols that work best.
2. Plank (PLK)
The plank replaced abdominal crunches entirely as of January 1, 2023. Form is forearms-down, feet either on toes (fists or palms allowed), body rigid in a straight line head-to-heel. The clock stops the moment the body sags, pikes, or breaks form.
Plank scoring is identical for all genders and all age bands — a rare equalizer in military fitness testing. Hit 1:10 to score 40 (the per-event minimum), 3:45 to max at 100. Most Marines who train deliberately can add 30–60 seconds to their plank in 4 weeks of daily holds.
3. 3-Mile Run
Three miles, flat ground, no treadmill, indoor or outdoor. Run times scale by age and gender. For male Marines aged 17–20, max (100 points) is 18:00; the 40-point floor is around 27:40. For female Marines aged 17–20, max is 21:00 and 40-point floor is around 30:50.
The 5,000-meter row on a Concept2 ergometer is an authorized alternative for Marines aged 46+, postpartum, or with command-approved medical reasons. Younger Marines must run unless explicitly authorized. High-altitude adjustments apply for units testing at 4,500+ feet above sea level.
Scoring & Class Bands
The PFT classifies Marines into three bands based on total score:
| Class | Total Score | What it signals |
|---|---|---|
| Third Class | 150–199 | Passing but below standard |
| Second Class | 200–234 | Average |
| First Class | 235–299 | Strong; expected for promotion boards |
| Max (300) | Perfect score | Rare; possible only with pull-ups, never push-ups |
For promotion competitiveness, First Class is the working standard. Many high-performing Marines target 285+ to maximize composite scores for boards and selective assignments.
PFT vs. CFT — What’s the Difference?
The Marine Corps tests fitness twice per year with two separate assessments:
- PFT (Physical Fitness Test) — Conducted Jan 1–Jun 30. Tests general fitness via pull-ups, plank, 3-mile run.
- CFT (Combat Fitness Test) — Conducted Jul 1–Dec 31. Tests combat-specific work capacity via Movement to Contact (880-yard run in boots/uniform), Ammunition Lift (30-lb ammo can overhead presses for 2 minutes), and Maneuver Under Fire (300-yard course with sprints, drags, kettlebell carries, and grenade throw).
Both tests use the same 300-point scale and the same 150-point minimum. Failing either disqualifies a Marine from promotion and may trigger remedial training. Most prep guides focus on the PFT — but the CFT punishes specificity gaps just as hard.
How to Train for Each Event
Pull-Up Training
Submaximal volume beats max-effort training for the 8 weeks before a PFT. Run 3–4 sessions per week of 4–6 sets at 60–70% of your max, with full rest between sets. Add weighted pull-ups (10–25 lbs) for 3-rep work twice weekly once you’ve established a base. Avoid kipping — the PFT requires dead-hang form, and kipping habits transfer poorly. If you’re stuck below 5 strict pull-ups, run our assisted pull-ups progression for 6–8 weeks first.
Plank Training
Daily holds. The plank responds to frequency more than intensity. Three 60–90 second holds every day, plus one weekly max-effort attempt to track progress. Add hollow body holds, dead bugs, and weighted carries to build supportive core musculature. Most Marines who follow this protocol add 45–90 seconds to their plank max in 4 weeks.
3-Mile Run Training
Three quality runs per week beats five mediocre runs. Mix one easy long run (4–5 miles at conversational pace), one tempo run (2 miles at goal PFT pace minus 10 seconds), and one interval session (6–8 × 400m at 5K race pace). For 30–60 second improvements, this 8-week structure outperforms higher-mileage daily running for the vast majority of Marines.
Common PFT Mistakes
- Choosing push-ups when pull-ups would score higher. Even 8–10 pull-ups beats maxing push-ups in most age bands. Run the math before locking your choice.
- Going out too fast on the run. The PFT 3-mile is the most-mispaced event. Negative splits (mile 2 faster than mile 1) consistently produce better times than dying after the first mile.
- Training plank only on PFT week. Plank is daily work — saving it for the test month leaves 30+ seconds on the table.
- Ignoring grip strength. Pull-up scores stall when forearms fatigue before lats. Two grip-specific sessions per week (dead hangs, towel pulls, farmer carries) close that gap.
- Skipping run shoes that match the surface. Many units test on roads or hard-packed gravel; trail shoes lose ~5–10 seconds per mile vs road shoes on these surfaces.
FAQ
What’s a passing score on the Marine Corps PFT?
150 total points with a minimum of 40 in each event. Failing any single event below 40 fails the entire PFT regardless of total score. Practical floor for a passing performance: roughly 5 pull-ups, 1:10 plank, and a 27:00–30:50 3-mile run depending on age and gender.
Is the PFT harder than the Army’s AFT?
Different, not strictly harder. The PFT tests pure pull strength, core hold, and sustained running. The Army’s AFT tests deadlift, push-ups, sprint-drag-carry, plank, and a 2-mile run — broader strength demands but shorter run. Marines tend to find the AFT’s deadlift unfamiliar; soldiers tend to find the Marine PFT’s pull-up emphasis brutal. See our AFT score chart for the Army comparison.
Can I substitute push-ups for pull-ups every test?
Yes, but you cap at 70 points and 270 total. For Marines genuinely incapable of doing pull-ups due to injury, push-ups are the legitimate path. For Marines avoiding the pull-up because it’s hard, the cap is the Corps’ way of saying “no” to that strategy. Build pull-ups instead.
Are PFT scores used for promotion?
Yes. PFT and CFT scores feed directly into the composite score used by promotion boards. First Class (235+) is competitive; below 200 hurts board chances measurably. For senior NCO and SNCO selections, scores closer to 285+ become the norm.
Does the PFT change with age?
Pull-ups and run scoring scale with age (older Marines need fewer reps and slower run times for the same points); plank scoring is identical across all ages and genders. Marines 46+ can opt for the 5K row instead of the 3-mile run.
What’s the official scoring source?
MCO 6100.13A — the Marine Corps Order on physical fitness. The official scoring tables are also published on fitness.marines.mil. Always verify against the current order; standards have changed multiple times in the last decade and may change again.
Bottom Line
The Marine Corps PFT rewards specificity. Pull-ups, plank, and 3-mile run improve fastest under structured, frequency-based programming — not random PT. First Class is the operational target; 285+ is the competitive target. Build pull-ups deliberately, train plank daily, and run quality (not just quantity) for the 8 weeks before test day. For broader military fitness training, see our military calisthenics workout guide, Navy SEAL physical requirements, Army PRT drills, and Special Forces training program guides.
