PFT Marines 12 Week Land Based Program

Created by former Navy SEAL and CrossFit Games athlete Josh Bridges, this 12-week land-based program is built to help Marines and candidates excel on the Marine Corps Physical Fitness Test (PFT). The training plan focuses on the three core events—pull-ups or push-ups, crunches or plank, and the timed three-mile run—while also building overall strength, endurance, and mental toughness.

Each week follows a progressive structure designed to increase volume, intensity, and efficiency in bodyweight movements while improving running capacity. The program requires minimal equipment and can be performed in almost any training environment, making it practical for active duty Marines, poolees, or anyone preparing for PFT evaluation.

Key Features:

1. 12 weeks of progressive land-based training

2. Direct focus on PFT events: pull-ups/push-ups, crunches/plank, and the 3-mile run

3. Strength, endurance, and conditioning designed by Josh Bridges

4. Core-intensive programming to build stability and long-duration capacity

5. Minimal equipment required; scalable for different fitness levels

Outcome:
By the end of 12 weeks, Marines will develop the strength, stamina, and resilience needed to perform at their best on the PFT, with training that builds not only physical readiness but also the grit and discipline demanded by the Corps.