build muscle I ran across an awesome build muscle article I had to bookmark the other day online. It was a complete breakdown on how the Marines are rated in fitness. Every single Marine has to take this test, which anyone can attempt, score themselves and use the results as a benchmark to improve. The best part is the exercises can be completed anywhere. The test is made up of three build muscle exercises, pull ups, sit ups and a 3 mile run meant to take no longer then two hours all together.

It starts with pull ups. The form is to grab a bar with arms completely extended with your legs dangling off the ground. A pull up is counted when the chin goes over the bar and then you drop down to full arm extension before repeating as many times as possible. No time limit, just do them until you can’t anymore.

Then comes doing as many crunches as you can in two minutes. These are from shoulders flat, up until your crossed arms tap your thighs. After the two minutes, it is time for the three mile run. A build muscle rating scale compliments of the Marine Corp can be found with a quick search online. The minimum build muscle requirements for someone 17 to 26 is 3 pull ups, 50 crunches and 28 minutes to run three miles according to artofmanliness.com.