{"product_id":"marine-pft-prep-4-week-program","title":"MARINE PFT Prep (4 week program)","description":"\u003ch3\u003eA perfect PFT is 20 pullups, a fast three miles, and a plank that does not quit.\u003c\/h3\u003e\n\n\u003cp\u003eFour weeks, five days, no barbell. This program is bodyweight from end to end because the Marine PFT is a bodyweight test, and time spent under a bar is time not spent adding pullups.\u003c\/p\u003e\n\n\u003ch4\u003eHow it builds your program\u003c\/h4\u003e\n\n\u003cp\u003eYou test first, then the workbook does the arithmetic. Every prescribed set is a calculated percentage of the max you actually recorded — if you tested 18 pullups, you get sets sized for an 18-pullup athlete, and they climb as the weeks progress. Your timed run seeds a full pace table, Zone 2 endurance through anaerobic speed, so every run has a target instead of a vibe.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eA weekly split that trains both halves of the test:\u003c\/strong\u003e distance and strength, tempo and strength, a pure calisthenics anaerobic day, a Zone 2 nose-breathing distance run, and a speed day built on mile and 400 m repeats.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEvery scored event covered\u003c\/strong\u003e — pullups, two-minute pushups, one-minute situps, the plank, and the 3-mile run.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eVolume calculated from your maxes,\u003c\/strong\u003e not from a generic table. Dips, chinups, toes-to-bar and burpees over the bar all scale to your tested numbers and climb week over week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA 3-mile-anchored pace table\u003c\/strong\u003e covering every training zone from endurance to anaerobic speed, with rest-period guidance for each.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek three peaks, week four deloads,\u003c\/strong\u003e so you arrive at the test sharp rather than cooked.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe standards on the sheet:\u003c\/strong\u003e 20+ \/ 10+ pullups, 80+ \/ 47+ pushups in two minutes, 50+ \/ 38+ situps in a minute, 3:30+ plank, 26+ \/ 15+ burpees, 30 \/ 10 dips, 12 \/ 4 toes-to-bar.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eMarines chasing a first-class PFT or a perfect score, and anyone who needs pullups and a three-mile time to improve at the same time without a gym membership.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 4 weeks · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e pullup bar, dip station, and a measured route. No barbell required.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130950976,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/MarineCorps.png?v=1716413353","url":"https:\/\/www.runliftperform.com\/products\/marine-pft-prep-4-week-program","provider":"RunLiftPerform.com","version":"1.0","type":"link"}