As the group of young men and women marched in perfect formation their combat boots barely made a sound. Their backs ramrod straight and their faces a mask of calm, they executed each movement with exacting precision. They had survived 13 weeks of grueling training to become the few, the proud, the Marines.

We have all heard tales about boot camp but what does it really take to become a US Marine? Why are they few and proud? As you watch them marching, slim and trim in their perfectly pressed uniforms, it’s easy to believe that each showed up at training camp in perfect condition. Good physical condition is a far cry from Marine fit. Thirteen weeks of intense training has taken them to a level few will ever experience. Over the course of training many recruits lose 50 to 100 pounds. Before you cancel your gym membership and run to enlist, read on to find out what they really endure for 13 weeks.

At the end of their training period, Marines must pass one last final challenge known as “The Crucible.” The dictionary defines crucible as “a severe, searching test or trial.” The Crucible can be thought of as the final exam and it pushes recruits beyond their limits to see if they are mentally and physically tough enough to withstand what it takes to be a member of this elite branch of the service.

The Crucible takes place over 54 hours and includes food and sleep deprivation and over 45 miles of marching. Teams of recruits are tested physically, mentally and morally as they work together to solve problems, overcome obstacles and help each other through the challenges of this two day event. The obstacles they face range from long marches, combat assault courses, a leadership reaction course, and team-building warrior stations.

But before they reach The Crucible they must survive training. Recruits must pass the Initial Strength Test before they go on to phase I training. Recruits who do not pass are assigned to a special platoon (Physical Conditioning Platoon – PCP) where they are given individual attention and exercises to help prepare them physically for the rigors of training.

The minimum requirements for female recruits are: 12 second Flexed-arm hang, 44 Crunches and 15:00 timed 1.5-mile run.

The minimum requirements for male recruits are: 2 Pull ups, 44 Crunches and a 13:30 timed 1.5 mile run

Each day of training Marines are treated to the “daily seven” - side straddles, hops, bends & thrusts, rowing exercise, side benders, leg lifts, toe touches, trunk twisters, push-ups, bend and reach, body twists, and squat benders up to 15 reps each, for up to three sets of each. Recruits will also endure obstacle courses, circuit courses and 3, 6 and 10 mile conditioning marches.

At the end of 13 weeks, recruits must be able to swim and pass a final Physical Fitness Test which consists of a 3 mile run, 100 crunches, and 20 pull-ups (males)/70 second flex arm hang (females). Recruits must pass this PFT in order to continue to the Crucible. The PFT typically takes place one day before The Crucible.

Without a doubt to become a Marine you really have to prove yourself physically and mentally. But for the mere mortal among us we can take some tips and inspiration from these fighting men and women.

Keep challenging yourself. You will be amazed at what your body is capable of doing. If you normally run a couple of miles on the treadmill, pump up the intensity or add a few more minutes.

Mental toughness is important. Marines must face the biggest physical challenge when food and sleep deprived. The Crucible course tests their body and their mind but mental toughness will push you on when your body says “no more!” Work out a mantra for yourself that keeps you charged when you’re starting to fatigue.

Get a Platoon. Marines are not alone on the Crucible Course. In fact the course requires teamwork in order to pass. Take a class or work out with a friend to stay motivated and push yourself just a little harder.