marines

According to ALMAR 046/12, female Marines will be required to conduct pull-ups as part of their annual physical fitness test starting January 1, 2014.

Sgt James Vincent, an explosive ordnance disposal specialist assigned to the 26th Marine Expeditionary Unit and Griffin, Ga., native, is as a certified personal trainer as well as a womens’ fitness specialist. He shared his expertise to the females during a class in the gym aboard the USS Kearsarge to prepare them for the next annual PFT.

“I wanted to provide a class explaining how to do correct pull-ups, what muscles are used, and how to exercise and train those muscles,” said Vincent. “I also gave them a pull-up program to help them reach their goals.”

Even though the new standard does not go into effect for another five months, it is important to start training now.

“You can never be too prepared or start training too early,” said Vincent. “A lot of females have trouble with pull-ups so it will take some time to build their strength to obtain the max amount of pull-ups possible on the PFT.”

According to ALMAR 046/12 the new scoring standard will be as follows:

8 pull-ups – 100 points

7 pull-ups – 95 points

6 pull-ups – 85 points

5 pull-ups – 75 points

4 pull-ups – 65 points

3 pull-ups – 40 points

With a lot of potentially hard work ahead, Vincent wanted to make sure the Marines were not wasting their efforts by working the wrong muscle groups.

He said, “The best way to get better at pull ups is to practice pull-ups. If you can’t do a pull up on your own there are different techniques to help…

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