Introduction
Exercise is not just a requirement but is also a way of living for all Marines. The U.S. Marine Corps Combat Fitness Test was developed to evaluate the fighting capability of a Marine and to check his strength, agility, endurance, and overall conditioning. Test was designed to test a Marine’s readiness for combat; it examines the strength, agility, endurance, and overall conditioning of the Marine. Whether one is getting ready for boot camp, active duty, or simply up for a challenge with a fitness test among the marines, strategy will be key to training.
Below, we’ll go over the top 10 exercises to help you pass—and dominate—the USMC CFT. You will also learn what this test consists of, a sample training plan, and some common mistakes to avoid along the way.
Understand the USMC Combat Fitness Test
Before jumping into the workouts, let’s take a second to understand what the CFT measures: the test itself is divided into three events.
- Movement to Contact (MTC): An 880-yard (half mile) dash, an exercise in running with combat gear on the body. It measures your running speed and cardiovascular endurance.
- Ammunition Can Lift (ACL): A 30-pound ammunition can is to be taken from the ground overhead by Marines as many times as possible in two minutes. This tests upper body and shoulder strength.
- Maneuver Under Fire (MANUF): 300-yard course of crawling, sprinting, carrying of casualty, dragging, fireman’s carry, grenade throw, and finally sprinting to the finish. The total body is put to the test through this in agility, endurance, and power.
Each event scores, and combined results will give you your overall performance level: First Class, Second Class, or Third Class. If you want a top-tier score, you are going to need a balance of speed and strength with combat readiness.
Why Targeted Training Matters
Many candidates underestimate the difficulty of the CFT. It is not a simple run-fast or lift-heavy type of deal; it’s about incorporating functional fitness that emulates combat movement. The following 10 exercises target every major muscle group and movement pattern you need for the test.
Top 10 Exercises to Pass the USMC CFT
- Sprints (50 m–880 m)
The MTC and MANUF both require you to burst with explosive speed. Sprinting is the foundation of your CFT prep.
How to Train: Add in 50 m, 100 m, and 200 m sprints weekly.
Pro Tip: Practice 880-yard runs—equivalent to MTC—at maximum effort. Focus on strong starts, efficient breathing, and maintaining form under fatigue.
- Ammunition Can Shoulder Press
The exercise replicates the ACL tear in the best possible way. This creates greater stress on your shoulder, triceps, and upper back muscles.
Training Tips: A 30-pound dumbbell or ammo can be used. Begin with 3-4 sets of 15-20 reps and ultimately arrive at the longest set.
Expert Tip: Consider the whole motion—full extension at the top, gradual descent, and straight back throughout.
- Burpees
Burpees are one of the few exercises that mimic the intensity of combat. Besides, it is a great way to improve one’s ‘cardio’ endurance, strength, and coordination of body parts all at the same time.
How to Train: Do 3–5 sets of 10–15 reps. Sprints can be included to make a fantastic high-intensity interval workout.
Pro Tip: To make it harder, incorporate a jump or a push-up into every rep.
- Bear Crawls
Bear crawls replicate movement used in the MANUF’s low crawl section, building core, shoulder, and leg strength while improving mobility.
How to Train: Take 20–30 yards of space. Crawl forward and backward for 3–4 rounds.
Pro Tip: Keep hips low and core tight; efficiency matters more than pure speed.
- Fireman’s Carry Practice
Carry a partner to simulate evacuation of a casualty during MANUF. This movement is important in building confidence and strength.
How to Train: Partner up or use a sandbag (60–80 lbs). Carry for 25–50 yards, rest, and repeat.
Pro Tip: being efficient is much better than mindlessly speeding through a set of burpees.
- Agility Cone Drills
The exercise will enhance footwork and rapid changes in direction which are necessary during shuttle sprints and obstacles transitions in the MANUF workout.
Set cones 5 to 10 yards apart. Do “T-drills” or “5-10-5 shuttle runs.”
Pro tip: Pay attention to explosive lateral movement and nice turns.
- Push-Ups and Planks
Upper body and core stability are essential for carrying, lifting, and crawling movements.
How to Train: Alternate standard and wide-grip push-ups. Plank holds for 60–90 seconds each.
Pro Tip: Add weighted planks or push-up variations (diamond, decline) for progression.
- Kettlebell Swings
This exercise develops explosive hip power and stamina, vital for sprints, carries, and drags.
How to Train: Perform 3–4 sets with 15–20 reps using moderate weight.
Pro Tip: Focus on driving through your hips, not just your arms.
- Medicine Ball Slams
It is a full-body, power-enhancing, endurance-enabling, and coordination-perfecting exercise to simulate combat-level effort.
How to Train: 3–5 sets of 15–20 slams.
Pro Tip: Engage your core and explode down with control. Brief rest between sets.
10. Running Intervals
Interval training is an incredible method to develop patience and power which are requirements of the CFT’s phases of sprinting and recovery.
How to Train: Run for 30 seconds at full speed and then jog for 60 seconds, repeat this for 20 minutes.
Pro Tip: Mimic the MANUF course’s start-stop requirement by changing the length of the sprints.
Weekly CFT Training Plan
Day 1 – Speed & Agility
- Warm-up: dynamic stretches, light jog (10 min)
- 6 × 100m sprints
- 5 sets of cone drills
- 3 sets of burpees (15 reps)
Day 2 – Strength & Power
- 4 sets of ammunition can lifts (max reps in 2 min)
- 3 sets of push-ups (25–30 reps)
- 4 sets of kettlebell swings (15 reps)
- Plank holds (3 × 60 sec)
Day 3 – Endurance & Conditioning
- 880-yard sprints × 3 (MTC simulation)
- 3 sets of bear crawls (30 yards)
- Fireman’s carry practice (3 × 40 yards)
- 3 sets of medicine ball slams (20 reps)
Day 4 – Active Recovery
- 30–45 min of low-intensity cardio (swimming, cycling, or hiking)
- Mobility work and flexibility exercises
Day 5 – CFT Simulation
- Perform a full mock CFT under test conditions
- Keep scores, record weaknesses, and adjust training
Common Mistakes to Avoid
- Sacrificing Form for Speed: Non-ideal form during sprinting or weightlifting raises the risk of getting hurt. Over and again, quality movement prevails over quantity.
- Skipping Rest Days: Recovery equals training. Staying without breaks for a long-time results in fatigue and slower progress.
- Neglecting Mental Focus: The CFT is equally mental as it is physical. Acquire the skill of being calm under test pressure.
- Training Without Specificity: Workouts of a general nature are beneficial but drills specific to CFT yield direct transfer of performance improvements.
Fuel Your Performance
Your diet plays a huge role in how well you perform. Focus on:
- Protein: For muscle recovery (lean meats, eggs, protein shakes).
- Carbohydrates: For energy (brown rice, oats, fruits).
- Hydration: Drink plenty of water, especially in outdoor training.
- Electrolytes: Replace salts lost after high-intensity sessions.
A Marine who trains hard but eats poorly won’t reach peak performance.
Closing Remarks
To accomplish the USMC Combat Fitness Test, one needs not only to be strong but also to possess a well-rounded approach consisting of endurance, agility, power, and determination. The ten exercises listed above directly aim at the skills and muscle groups needed for the best performance.
Discipline yourself, keep track of your progress, and imitate test conditions often. Through regular workouts and a positive mindset, you’ll be able to go through CFT confidently, and of course, you have become strong, tough, and resilient just like Marines.