Pull-ups (Males)

Mount the bar with your hands facing toward you or away from you. Alternating grips are not permitted. Legs can be held straight or bent but may not be raised above the waist.

A correct pull-up is bringing your chin above the bar then fully extending your arms again. You may not kick to generate vertical movement. You must pause in the down position to prevent any whipping, kicking or kipping movement in the upward movement.

Flexed Arm Hang (Females)

You may be assisted by a support or another person to achieve the starting position. Your hands may face toward you or away from you and your chin must be level with or above the bar. You may not rest or touch your chin to the bar.

When the support or assistant is removed time begins and the score is kept by how many seconds an individual maintains some degree of flexion at the elbow.

The correct starting position for crunches is to lie flat on your back with knees bent and feet flat on the ground. Arms are folded and will remain across the chest with no gap between the forearms and the chest when raising the upper body. An assistant may hold the feet or legs below the knees in whatever manner is most comfortable. Kneeling or sitting on the feet is permitted.

To perform a correct crunch raise the upper body so the forearms touch your thighs. Return to the starting position touching at least the shoulder blades before raising the upper body again. Your butt must remain on the ground at all times and bouncing or arching of the lower back is not permitted.

Crunches are scored by the number done in two minutes.

The Run

Run the prescribed course in as fast a time as possible.

Your recruiters will be able to help you improve your run time while you are in the Delayed Entry Program.

Along with preparing physically for recruit training you should prepare mentally.
Begin learning the Marine Corps General Orders and rank structure.

Recruit training is nothing more than mind over matter. If you really want to be a Marine, you are going to have to push yourself farther than you ever thought possible. In the end when your drill instructor places the Eagle, Globe and Anchor in your hand, it will all be worth it.