HomeNewsMessagesMessages Display
FORTHCOMING CHANGE TO THE PHYSICAL FITNESS TEST (PFT)

Date Signed: 6/7/2019
MARADMINS Number: 330/19

R 061901Z JUN 19
MARADMIN 330/19
MSGID/GENADMIN/CMC WASHINGTON DC CDI//
SUBJ/FORTHCOMING CHANGE TO THE PHYSICAL FITNESS TEST (PFT)//
REF/A/MCO 6100.13A WITH CHANGE 1/13 MAR 2019// 
NARR/REF A IS MARINE CORPS ORDER 6100.13A WITH CHANGE 1 MARINE CORPS PHYSICAL FITNESS TEST (PFT) AND COMBAT FITNESS TEST (CFT)//
POC/ADAM S. UNKLE/MAJ/UNIT: TECOM FORCE FITNESS DIVISION/EMAIL: ADAM.S.UNKLE@USMC.MIL//COMM: 703-784-2231//
GENTEXT/REMARKS/1.  Situation.  This MARADMIN announces a forthcoming change to the physical fitness test (PFT) to include the plank as an alternative event to the abdominal crunch.
2.  Implementation guidance.  Starting 1 January 2020, the Commandant of the Marine Corps has authorized the use of the plank as an alternative to the abdominal crunch on the PFT.  This will not apply to recruits that ship to the Marine Corps Recruit Depots before 1 January 2020 but will be applicable to recruits that ship after 1 January 2020.
3.  As with the hybrid pull-up/push-up test, Marines will be given the option of conducting either the plank or the abdominal crunch.  Prior to execution of the PFT, Marines will indicate to the command physical training representative (CPTR) if they will attempt the plank or the abdominal crunch.
4.  The event consists of maintaining a proper plank position for as long as possible or until the max time to earn 100 points.  The plank shall be conducted on a firm or suitably padded, level surface.  The plank should be conducted as follows:
4a.  Begin in the push-up position with feet hip-width apart.  Elbows should be bent and lowered to the ground so that the forearms are lying flat on the ground.  Elbows should be aligned below the shoulders with forearms parallel to the body at about shoulder width distance.  Hands must be on the ground, either in fists with pinky side of the hand touching the ground or lying flat with palms down.
4b.  Hips should be lifted off the ground with feet flexed and the bottom of the toes on the ground.  The back, buttocks, and legs shall be straight from head to heels and must remain so throughout the test.
4c.  Toes, forearms, and fists or palms shall remain in contact with the floor, not a wall or other vertical support surface.
4d.  Marines should look at the floor to keep the head in line with the shoulders, back, and legs.
4e.  Once the Marine is in the correct position, the CPTR shall signal the start and call out 15 second time intervals until the completion of the exercise.  Time is recorded with a stopwatch to the nearest second.
4f.  The exercise is ended if the Marine:  (1) touches the floor with any part of the body except the elbows, forearms, fists/palms and toes, (2) raises one or both feet or hands off the floor, or (3) fails to maintain the back, buttocks, and legs in a straight line from head to heels.
4g.  Marines will hold this position for as long as possible or until the maximum time of four minutes, twenty seconds.
5.  There is one scoring table for both male and female Marines for all age groups with a maximum of four minutes and twenty seconds and a minimum of one minute and three seconds.  The scoring table is below:
Time Score
4:20 100
4:17 99
4:14 98
4:11 97
4:07 96
4:04 95
4:01 94
3:58 93
3:54 92
3:51 91
3:48 90
3:44 89
3:41 88
3:38 87
3:35 86
3:31 85
3:28 84
3:25 83
3:21 82
3:18 81
3:15 80
3:12 79
3:08 78
3:05 77
3:02 76
2:58 75
2:55 74
2:52 73
2:49 72
2:45 71
2:42 70
2:39 69
2:35 68
2:32 67
2:29 66
2:26 65
2:22 64
2:19 63
2:16 62
2:12 61
2:09 60
2:06 59
2:03 58
1:59 57
1:56 56
1:53 55
1:49 54
1:46 53
1:43 52
1:40 51
1:36 50
1:33 49
1:30 48
1:26 47
1:23 46
1:20 45
1:17 44
1:13 43
1:10 42
1:07 41
1:03 40

6.  MCO 6100.13A will be updated no later than 1 January 2020.
7.  An instructional video will be published demonstrating the proper execution and grading of the plank test on the Force Fitness Division (FFD) web page:  http:(slash)(slash)www.fitness.marines.mil/ no later than 1 September 2019.  If you have questions about this change please contact the FFD at tecom.forcefitness@usmc.mil.
8.  This MARADMIN is applicable to the Marine Corps Total Force.
9.  Release authorized by Lieutenant General D. H. Berger, Commanding General, Marine Corps Combat and Development Command.//