Female CFA

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shadow18

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What are the scores that I should shoot for the CFA for West Point? I am yet to take a full test but here are some of my results from the JROTC pt test. I have a 9:30 mile, 44 ft BB throw, 40 situps in 1 minute, 15 good pushups, 10:58 shuttle run and I cannot do a pull-up nor have timed my flex arm hang. How would I be able to improve myself. Like I know practice, but what type of exercise would I benefit from?
 
Do an online search for USMA’s CFA guidebook, a PDF doc which includes average scores for appointees. It’s easily found. Then use the search function above to find the very many threads here about how to improve CFA performance. You’ll want to especially emphasize the run and pull-ups. Doing one pull-up is worth infinitely more than hanging until the cows come home.
 
Should be a 2 mile run. Around 18. 2 minute sit ups, around 60. 2 minutes push ups, over 40. You tube has numerous assistance vids. Also one of the Core members of this forum posted a USMC LTC (Female) instructing methods and tips for pull ups. Find it.... Worthwhile. Best!

Shared initially by Dr. Mom.

 
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Porto said:
Here is an article with a little more detail on Maj. Posey's (she is in the video walman88 posted above) pull-up program:

https://www.military.com/military-f...ll-ups-part-one-how-to-get-your-first-pull-up

And a pdf showing her pull-up training guide that gives tons more detail and is tailored to the amount of pull-ups that a person can currently do:

https://www.marines.mil/Portals/1/Docs/PullupTrainingGuide.pdf
Click to expand...
Oops. I promoted her. I'm sure she's more than worthy.;)
 
Actually she apparently is and deserved the promotion you gave her! That video and the articles about her program are from 2016 when she was a Major. I had no idea what her rank was currently so just did a search for her specifically and found out she is now a Lt Col. and commanded the female recruits at Parris Island (4th Recruit Training Battalion) up until June of 2019. She seems pretty tough!

links if anyone is interested in more:
https://www.vice.com/en_us/article/...dards-in-the-marines-58477fe23d32300274e7453d
**REMOVED**
https://www.nytimes.com/2019/03/24/us/female-marines-parris-island-crucible.html
 
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shadow18 said:
What are the scores that I should shoot for the CFA for West Point? I am yet to take a full test but here are some of my results from the JROTC pt test. I have a 9:30 mile, 44 ft BB throw, 40 situps in 1 minute, 15 good pushups, 10:58 shuttle run and I cannot do a pull-up nor have timed my flex arm hang. How would I be able to improve myself. Like I know practice, but what type of exercise would I benefit from?
Click to expand...

Something that I’ve tried while training for the run: interval sprints around a track. Sprint the straights and walk or jog the curves. Yes you are training for a “longer” run but a mile is only four laps. This with a steady schedule should help. Maybe find someone who wants to do it with you. My mom and I ran together at the local school in the morning, having someone relying on you will make sure you stay consistent.
Also, if you have access to a pull-up BAR, not just the handles, using a small band to aid will help with the motion and building strength. I ordered a set on amazon for relatively cheap and moved down sizes as I became stronger. This is how CrossFit gyms typically teach pull ups.
 
+1 to those advocating speed work — short sprint intervals at a track — as well as hill work if you some nearby. Also add longer, slower runs of 2-3 miles. It’s tempting to think you train for a mile by running a mile. But you need sprint intervals to prep your legs for a faster pace, and longer runs to ensure you have something left in the tank for the big finish.
 
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