ROYAL MARINES FITNESS TRAINING MANUAL
THE ROYAL MARINES FITNESS TEST
Gym test 1 consists of the following assessments:
- A 3-mile run that is divided up into two parts. The ﬁrst part is a 1.5-mile run that is undertaken as part of a squad. This must be completed in a time of 12 minutes 30 seconds. The second part is a 1.5-mile run that is conducted on your own, and as a ‘best effort’ timed run. You must complete this as quickly as possible. Anyone who takes longer than 10 minutes 30 seconds will fail the course. During the squad element of the run we advise that you support other team members and encourage the weaker ones. Remember that you are running as part of a squad and they will be assessing not only your ﬁtness, but your team working ability also. During the second element of the run, which is the best effort 1.5 miler, you must go all out to complete it within your fastest time possible. Note the word ‘effort’. They are looking for 110% during this run and you should be easily capable of completing it within a time of fewer than ten minutes.
- Multi-stage ﬁtness test. You are required to reach level 13 during this part of the test, which is usually carried out during the afternoon of the ﬁrst full day.
- Press-ups. You will be required to perform 60 continuous press-ups within 2 minutes using the correct technique. The correct technique involves keeping the body straight at all times. During this part of the Royal Marines Fitness test, you will need to lower your chest down to meet another candidate’s ﬁst. When you return back to the starting position you will need to fully lock out your arms. Your hands should be shoulder width apart and your elbows must be kept into your sides.
- Sit-ups. You will be required to perform 80 continuous sit-ups within 2 minutes, again using the correct technique. The correct technique involves your feet being held down by another candidate. Your ﬁngers must stay in contact with the sides of your head and your elbows must make contact with the mat on the downward motion. On the upward motion, your elbows must come up to touch the knees, which must be kept together throughout the duration of the exercise.
- Pull-ups. You will be required to perform 6 pull-ups using an overhand grip. Your body will hang straight whilst holding on to a wooden beam. You must pull yourself up until your chin is over the beam. This exercise is carried out to the commands of “bend and stretch”, which is used to ensure discipline during the exercise and also prevent you from using swinging motions to pull yourself up. You must keep in time with the commands. This comprehensive training manual is packed full of step-by-step instructions on how to become as fit as the UK’s Royal Marines. It is written by Sean Lerwill, a serving Royal Marines Commando and it will teach you how to prepare for the Royal Marines Fitness Test.
Contents of the Royal Marines Fitness Test training book:
The Royal Marines state of mind, training and routines.
The seven components of Royal Marines fitness training.
How to use your mind to train your body to peak fitness.
Understanding how your body responds and reacts to training.
Diet and nutrition – what you need to know in order to maximise performance.
The Royal Marines philosophy and fitness training regimes.
Warm up, cool down – the reasons, the importance and the ways.
Royal Marines Commando Fitness training.
Using weights to max out.
Aerobic fitness and anaerobic fitness.
The exercises – step-by-step instructions for all types of fitness training.
ABOUT THE AUTHOR
After joining the Royal Marines, Sean Lerwill served in various Royal Marines units around the country, as well as taking part in numerous exercises and operations across the globe. He specialised in the Physical Training branch of the Royal Marines at the earliest opportunity, and after joining the PT branch gained numerous qualifications in the fitness, teaching and coaching industries.
Having left the Royal Marines in autumn 2009, Sean now co-owns a physical training company, Commando Conditioning, with another ex-Royal Marines PTI.