PFT Plank: Standards, Form and a Plan to Reach 3:45

The Marine Corps PFT plank is scored on one table for everyone: 1:10 to pass, 3:45 for 100 points. Learn proper form and a progression to build a longer hold.

By the Dayob Editorial Team · Updated · 3 min read

A man in a black t-shirt doing a floor exercise
Photo by Gordon Cowie on Unsplash
Try the USMC PFT Calculator – Score your Marine Corps Physical Fitness Test by age group and sex, with event points, total score, class and pass or fail.

The forearm plank replaced crunches on the Marine Corps PFT. It's the only event scored on a single table for all ages and both sexes: a hold of 1:10 earns the 40-point minimum and 3:45 earns the full 100. That makes it one of the most predictable events to improve.

What counts as a valid plank

The plank is held on forearms and toes, with the body in a straight line from head to heels. Common reasons a hold is stopped include hips sagging or piking up, knees touching the ground, or lifting a hand or foot. Follow the exact standard your unit uses; it's described in the Marine Corps PFT order and on the official Marine Corps fitness site.

Points per second

Between 1:10 and 3:45 there are 155 seconds and 60 points, so each additional 2–3 seconds is worth about a point. Going from a 2:30 hold to 3:15 adds roughly 18 points. Check your numbers in the PFT calculator.

Form tips

  • Elbows directly under shoulders, forearms parallel or hands lightly clasped as your standard allows.
  • Squeeze glutes and brace the abdomen as if expecting a punch.
  • Keep the neck neutral, eyes on the floor slightly ahead of your hands.
  • Breathe steadily. Most planks end because people hold their breath and fatigue sets in fast.

A six-week progression

WeekSessions (3 per week)
14 holds at 50% of your max time, 60 s rest
24 holds at 60%, 60 s rest
33 holds at 70%, plus side planks 3 × 30 s each side
43 holds at 80%, plus dead bugs or hollow holds
52 holds at 90%, plus weighted or long-lever planks
6Rest two days, then test your max

Accessory exercises

  • Side planks build the obliques that keep you from twisting.
  • Dead bugs and bird dogs train bracing while your limbs move.
  • Hollow-body holds also help pull-up form.
  • Glute bridges strengthen the hips that keep you from sagging.

Mental strategies

The last minute of a long plank is largely mental. Break it into chunks of 30 seconds, count breaths, or focus on a single cue such as "glutes tight." Practicing the same strategy in training makes it automatic on test day.

Related guides

See how the plank fits with the other events in PFT scoring and 2026 changes. If you have back pain or an injury, check with a medical professional before training for longer holds.

Further reading from official sources

More pft score guides

Red running track lane markingsMarine Corps PFT Scoring in 2026: Tables, Classes and What ChangedHow the Marine Corps PFT is scored in 2026: event minimums and maximums, class thresholds, the sex-neutral standard for combat arms and how to calculate your total.3 min readGrayscale photo of a man working outPull-Ups or Push-Ups on the PFT? Do the Math Before You ChoosePush-ups cap at 70 points on the Marine Corps PFT, pull-ups at 100. Compare points for your numbers and age group and decide which event is worth training.2 min readA man in a gray tank top gripping a metal pull-up barHow to Increase Your Pull-Ups for the Marine Corps PFTA practical plan to add pull-ups for the PFT: dead-hang standards, grease-the-groove volume, negatives, rows and grip work, with a sample weekly schedule.3 min read