Marines > 4.5K
Workout Overview
This workout was designed by the Marines to test, evaluate, and measure fitness levels. The goal is to
complete the set distance of 3.0 miles (4.8 km) in the least amount of time. The user controls the speed
as needed to reach the goal. A point value will be given at the completion of the test.
Use this workout when performing the test at altitudes above 4,500 feet (1,372 meters).
Input information:
• Age
• Weight
• Gender
• Starting Speed
Female
Male
Points
3 mile run 4,500 feet above sea
level
3 mile run 4,500 feet above sea
level
22:30
19:30
100
24:10
21:10
90
25:50
22:50
80
27:30
24:30
70
29:10
26:10
60
30:50
27:50
50
32:30
29:30
40
34:10
31:10
30
35:50
32:50
20
37:30
34:30
10
39:00
36:00
1
Required minimum score
1st Class
2nd Class
3rd Class
Unsatisfactory
Age
225
175
135
0-134
17-26
200
150
110
0-109
27-39
175
125
88
0-87
40-45
150
100
65
0-64
46+
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Cybex Treadmill Product Number 770T Part Number LT-22983-4 M
