The Marine Corps Physical Fitness Test.

To qualify for the Marine Corps Officer programs you must score well on a Marine Corps Physical Fitness Test (PFT).  In order to qualify as an officer candidate, you must score a 225.  

There are three events worth 100 points each for a total possible 300 points.  Few Marines ever achieve a 300 PFT score.  As an officer, you are expected to come close.  In order to achieve a perfect score in each category, you will complete 20 pull-ups without stopping (grip doesn’t matter), 100 crunches in under two minutes, and a three mile run of 18 minutes or less.

Each pull-up is worth five points.  Each crunch is worth one point.  Each 10 second increment over 18 minutes on the run deducts one point.  In example, if you do 18 pull-ups (90 points), 76 crunches (76 points), and run a 19:06 three mile (93 points); your total score will be 259.  

Pull-ups and crunches are where you make your money.  It is never acceptable to do less than 100 crunches.  Crunches are basically free points.  In addition, you should strive to max out on pullups.  It is easier to advance on doing one additional pull-up (5 points), than cut 50 seconds off of your run (also 5 points).  Don’t understand?  Call the office  and I will talk to you about it.  

The hard part of the PFT is the run.  If you are training for Officer Candidate School, you should at an absolute minimum run 3-5 times a week.  Each run should be at a minimum three miles, but you should often strive to run 5-8 miles to work on your endurance.  You should mix up running distance on certain days with having days where you do circuit training or sprints.  The circuit training/sprint days will help you with reducing your overall time.  
Once a week, commit yourself to running full PFT to evaluate your progress.  DO NOT let the first time you have ever run a PFT, be the time you did it for the OSO.  
 
If you are having problems with the pull ups, I would recommend the Armstrong Pull up Program:

Armstrong Pull up program.pdf

OCS official 90 day prep workout from their site http://www.ocs.usmc.mil/.  This is to reach the MINIMUM standards and help preventing injury in the process.

 
90 Day Prep workout for OCS - Minimum standards.doc
 

 Map My Run this website will help you be able to track the distances of your runs and help measure your progress.