usmc pft calculator with planks

You can find many PFT calculatorsonlinetosee how well youre doing inyour fitness training. REF/A/DOC/CMC/23FEB21// MARINE CORPS ORDER 6100.13 From: Commandant of the Marine Corps To: Distribution List Subj: MARINE CORPS PHYSICAL FITNESS PROGRAM Ref: (a) DODINST 1308.3, "DoD Physical Fitness and Body Fat Program Procedures," November 5, 2002 (b) MCRP 3-02A (c) MCO 3500.27B (d) MCO 5210.11E (e) MCTFSPRIUM (f) MCO P1070.12 (g) MCO P1610.7F document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Levi served in the Marine Corps as a heavy equipment operator from 2007-2011. 3484 0 obj <>/Encrypt 3470 0 R/Filter/FlateDecode/ID[]/Index[3469 39]/Info 3468 0 R/Length 89/Prev 965590/Root 3471 0 R/Size 3508/Type/XRef/W[1 3 1]>>stream Spiderman. In this article, you will learn about the physical requirements based on gender and age. Additionally, make sure you bring plenty of water and stretch between exercises in order to remain warmed-up and ready for the next activity. All Marines who chose to do the planks will be graded. SHARE. The score on the PFT and CFT is important to a Marines career and has a direct impact on their promotion potential. The maneuver under fire consists of a 300-yard shuttle run with a variety of tasks to complete, including crawls, buddy drags/carries, ammunition resupply, grenade throw, and agility running. PDF version of NAVMC 11622 MCO 6100.13A. Last Name EDIPI. Pull-ups and . For example, if a Marine scores 235 on the PFT, the Marines score is rated first class. First class corresponds to the letter A, which inputs into the Marines fitness report for that year. Naval ROTC Pershing M&N Building Lincoln NE 68588, Click to contact a specific unit staff member. The second series of activities are grouped in the Combat Fitness Test (CFT). 11-16) (EF) *Note: Risk Factor Worksheet required . PFT Total MTC. Following the Iraq deployment, Levi was assigned to various detachments who travelled and worked around Southeast Asia. However, for exceeding the push-up requirement, you can only earn upto70points. In2018, the scoring rules changed, making the game even harder. However, its not impossible and bypushing yourself, you can accomplishit. About this app. This has been linked to an increased risk of injury, including lower back pain due to increased lumbar lordosis.. The USMC Physical Fitness Test, or PFT, and Combat Fitness Test, or CFT, are the Marine Corps fitness assessments. Sometimes referred to as a front hold, a plank is an isometric core exercise that involves maintaining a pushup-like position while resting the weight of the body on the forearms or hands. Height Weight. Supports all authorized events including the plank. Plank 5K Row First Name MI. 17-20 21-25 26-30 31-35 36-40 41-45 46-50 51+ 17-20 21-25 26-30 31-35 36-40 41-45 46-50 51+ Max 18:00 18:00 18:00 18:00 18:00 18:30 19:00 19:30 Max 21:00 21:00 21:00 . 11-2014) (EF) *Note: Risk Factor Worksheet . The three-mile run is also adjusted if the Marine has to test at high altitude at or above 4,500 ft mean sea level. For decades, the Marine Corps has used crunches to both improve and assess abdominal endurance, said Capt. Getting aperfect score inthe PFT ishighly difficult. For questions contact the Human Performance Branch at: tecom.forcefitness@usmc.mil or the listed POC. He is now a freelance writer and outdoor enthusiast who spends much of his year traveling between campsites around the country. Pull Up/FAH Score. Related Article Marine Corps MOS List and ASVAB Scores: Details Of All 123 Jobs. Every calendar year Marines are required to complete two different physical fitness tests. As more Marines perform the plank in the coming years, the Corps will monitor results and adjust the scores accordingly. How are the scores calculated? PFT Total MTC. Unit Period Monitor Individual Data PFT Performance Data. 3 Mile Run Score. 3 Mile Run Score. However, if you do decide to do push-ups you are not able to receive full marks like you would with pull-ups. Active duty Marines . Individual physical training representatives will monitor no more than seven Marines as they conduct the exercise and will call out 15 second time intervals until completion, according to Maj. Lindsey Slyman with the Marine Corps Human Performance Branch. PFT/CFT Calculator The following is a PFT and CFT calculator for informational purposes only. In response to feedback from Marines, the Corps added the plank to its physical fitness test in 2020 as an alternative to crunches, with a minimum hold time of 1 minute, three seconds required to pass, and a hold time of 4 minutes, 20 seconds considered a perfect score. (Table 2-2 MCO 6100.13A)[2], To calculate the score for each event in the PFT, refer to the official standard, which outlines the points and performance level based on each events results.[2][3]. The 5k row is an authorized alternative to the three-mile run for Marines 46 and older or for those who are medically authorized due to injury or post-partum status. It includes 3 parts: pull-ups or push-ups, crunches or plank pose, and a 3-mile timed run. Easiest and most functional USMC PFT/CFT calculator. Time AL. Whats the catch? In conjunction with the release of the MARADMIN the Corps will release a brief training plan to help Marines in the fleet improve plank times. ASVAB Scores For Air Force Jobs: All 130+ For 2022, How To Choose The Right Military Branch For You, USMC Tattoo Policy Changes For 2022 & 2022 (15 Things To Know), Marine FAST Teams: 5 Things You Need to Know, Army Commendation Medal (ARCOM): 8 Things To Know, Army Achievement Medal (AAM): 6 Things To Know. For more detailed information on the CFT, see Chapter 3 of MCO 6100.13A. This is how you move up weight classes. Side Slide w/ Arm Swing. NAVMC 11622 (Rev. One last thing to note is the push up or pull up test. endstream endobj startxref Previously, the passing score was 120, meaning the 3rd class PFT score ranged from 120 to199. This calculator is not intended to be used to calculate official scores, and accuracy can not be guaranteed. The Combat Fitness Test is more demanding compared to the PFT and requires the use of military items also used in training and combat. All of the events are conducted in a single session. Mostly, the consequences offailing depend onthe training institute. With this information, you can now look upyour PFT score online and work onimproving itbefore the actual test. The time required for the maximum score is 3:45. The planks isometric hold requires constant muscle activation, engages almost twice as many muscles as the crunch, and is reliable in measuring midsection endurance required for military tasks.. All Rights Reserved. Asmentioned, there are three components tothe PFT. /UF1T:- The plank was first introduced to the PFT as an alternative to crunches in 2020, meaning participants can currently choose to take on either the crunches or the planks for their test. Marines can opt out of pull-ups and perform push-ups, but you cannot max the PFT if push-ups are performed. The Marine Corps emphasizes fitness asitgives you essential life skills, teaching you everything from leadership toself-discipline. 4. However, you are given up to two hours to complete all three activities. If you have questions about the test or any Training and Education Command (TECOM) instructional video on how to administer the rowing portion of the Marine Corps Physical Fitness Test (PFT) USMC instructional video on how to properly execute the Combat Fitness Test (CFT). By contrast, the plank exercise was shown to alleviate the pressure on the low back and received high marks among sailors taking part in a 2012 study of the Navy fitness test. Includes calculations for both males and females, and also the new plank standards. After years of conducting crunches, what we know now is that crunches with the feet restrained require a lot of hip flexor activation, and this has been linked to increased risk of injury, specifically low back pain due to repetitive lumbar flexion, McGuire told Task & Purpose. TEL: (703) 432-1688/EMAIL: KIMBERLY.L.WADE@USMC.MIL// Updated simple to use app to calculate Marine Corps PFT and CFT scores, and Body Fat percentages. The Marine Corps physical fitness test consists of three events. Theplanks engages more muscles compared to the abdominal crunch and limits pressure on the back and neck, reducing potential for injuries in those regions. Brian McGuire, a retired Marine colonel who now heads the Marine Corps Human Performance Branch, believes the change to the plank will help make Marines healthier and stronger. The ammo can lift phase is a timed event involving the repetitive lift of a 30-pound ammunition can from shoulder height to overhead. R 041336Z AUG 21 Samuel Stephenson, a spokesman for Marine Corps Training and Education Command, said in an email. 6-Week, 5x day/week plan specifically designed to improve your USMC PFT score. Reps MANUF. If you believe one of the calculators is showing an incorrect result, please send an email to admin@usmcpft.com. Side Straddle Hops. Single Leg Balance. The Marine Corps Physical Fitness Test (PFT) is designed to evaluate stamina and physical conditioning. | Related Article Marine Corps Grooming Standards: Hair, Beard, And Nail Regulations. The Marine Corps Physical Fitness Test, or PFT, is a test used by the Marines to evaluate overall physical fitness. Some parts of this site work best with JavaScript enabled. The high altitude run point system is adjusted only for those units conducting the 3 mile run at or above 4,500 ft mean sea level. CFT Calculator. AMPN/REF A IS MARINE CORPS ORDER 6100.13A WITH CHANGE 3 MARINE CORPS PHYSICAL FITNESS AND COMBAT FITNESS TESTS// NAVMC 11622 (Rev. It is technically different from the PFT since the testing consists of pull-ups, crunches, and 1.5 mile timed run. Topass, Marines have togothrough multiple high-intensity workout regimens. The outcome of the test is an overall point score, performance class, and letter that inputs into a Marines fitness report. Your email address will not be published. All human performance policies and standards are in a constant state of analysis, assessment, and modification if necessary, Brian McGuire, the human performance branch head, Policy and Standards Division, Training and Education Command, told Marine Corps Times in an email. If you have questions about the test or any other component of the An official website of the United States government, Physical Fitness Test / Combat Fitness Test, How to Execute the Pull-Up/Push-Up Hybrid, Marine Corps Base Quantico Body Composition Study, Hosted by Defense Media Activity - WEB.mil. Super simple and easy to enter all the information. %PDF-1.7 % In 2018, the scoring rules changed, making the game even harder. Related Article USMC PFT/CFT Calculator. This MARADMIN serves as advance notice to ensure Marines have sufficient time to train and prepare for the plank event prior to the policy change in CY 2023. Paul Szoldra Your email address will not be published. The PFT has three events: pull-ups or push-ups, abdominal crunches or plank pose and a three-mile. However, the Marines are unique in that they give new recruits and members tested annually the option of completing pull-ups or push-ups. Therefore, asaMarine trainee, you should focus onsetting goals and motivating yourself todobetter after reaching them. When the plank was introduced Marines were required to hold the plank position for one minute and three second to hit the minimum score and four minutes and 20 seconds to achieve the max score. The Marine Corps will eliminate crunches from its physical fitness test in favor of planks by 2023, according to a Marine administrative message made public on Thursday. A simple calculator for Marine Corps Physical Fitness Test (PFT) and Combat Fitness Test (CFT) scores. Get the latest in military news, entertainment and gear in your inbox daily. Are you interested in learning about physical assessments for other branches of service? Did lower back injuries drive the commandants decision on planks? The Marine Corps requires all Marines to complete the PFT and CFT once per year. The maximum plank score is now 3:45, reduced from 4:20, and the minimum score is now 1:10, increasing from 1:03. This helps them inthe running portion but leaves them short inthe other two. Most marines focus excessively onrunning rather than strengthening their core and lower back. Maximum Points is 70 and Minimum Points is 40 for each age group. Once they rest their weight on their forearms and hands, the back, buttocks and legs shall be straight from head to heels, a Marine narrator explains, and must remain so throughout the test.. Articles may contain affiliate links which enable us to share in the revenue of any purchases made. Lieutenant Swanson is an officer in the Navy with a Bachelor's degree in mathematics and an extensive background in math, physics, and chemistry. The following chart shows the performance classes based on the number of points achieved in the PFT events. The plank presents numerous advantages as an abdominal exercise. The 3-mile run and the 5k row are scored dependent on altitude. Article by Human Performance Branch, Feb 8, 2023. The plank should be conducted as follows: 4a. Developers can show information here about how their app collects and uses your data. Includes pullups/pushups, crunches, and run/row options with age, gender, and elevation choices. $ 49.00. Copyright 2023 www.OperationMilitaryKids.org. The "what if" function is a terrific addition to the calculator. Keep reading and youll get all your questions answered. Height Weight. Time Pass/Fail. Consequently, those who dont take fitness seriously put their units indanger astheir lack ofathleticism reduces their combat proficiency. This holds for both male and female marines, with both groups having todomore pull-ups and push-ups. The movement to contact phase assesses an 880-yard run on level ground in boots and the utility uniform. As you probably noticed the distance of the run is doubled once you progress to PFT standards. Please make sure that you understand the Marine Corps PFT standards for both activities based on gender and age group. In addition to reducing injuries the Corps sees the plank as a better measure of core strength and endurance than crunches. MCO 6100.13A W/CH 4 > United States Marine Corps Flagship > Electronic Library Display PRINT SHARE New To provide policy and procedural guidance for implementation of the Marine Corps Physical. Planks will soon be mandatory for Marine Corps physical fitness test completely replacing timed crunches. He deployed to Iraq in 2008 where he convoyed heavily around the Anbar province with a myriad of units. PFT/CFT Performance Worksheet. Additional information and resources to include a plank training guide are available at https:(slant slant)www.fitness.marines.mil. A rowing event and high altitude three-mile run are completed later on in basic training. Active duty Marines . Any type offitness, physical ormental, requires high levels ofself-discipline. The Air Force PT standards have both a 1.5 mile and 2-mile run. The plank times and scores are gender neutral and remain the same for all ages. Kerstie Daugherty). Operation Military Kids was founded to be a resource for teens and young adults who are interested in joining the military, but don't know where to begin. Ifyou fail the Marine PFT, dont worry. Begin in the push-up position with feet hip-width apart. Your score for this test is based on how many reps you complete, how fast your run time is, and your age. If you max the. Crunches Score. Aj\$zGiwiw*&^~RH~dln]}%s =7r. This MARADMIN is applicable to the Marine Corps Total Force. Updated simple to use app to calculate Marine Corps PFT and CFT scores, and Body Fat percentages. The USMC Physical Fitness Test, or PFT, and Combat Fitness Test, or CFT, are the Marine Corps fitness assessments. .C -.VHX`-A RfWA6L3ML`uks% Ga{cl{d*0 w7Am:|OFqb1{ [KS wh)I It includes an 880-yard run, ammo-can lifts, and maneuver under fire exercise. Its awesome. The test standards set a baseline physical standard based on a Marines age and gender. Since exiting, Jeffhas served as a non-profit manager in the area of foster care and adoption. How does one score well onit? The Marine Corps Physical Fitness Test, or PFT, evaluates stamina and physical conditioning. The PFT evaluates them onthe fitness skills they develop inthese programs. Crunch. In January 2021, the Marine Corps released a new publication covering changes in the PFT. For decades, the Marine Corps has used sit-ups and crunches to both improve and assess abdominal endurance, Capt. "The plank's . Effective 1 January 2023, the plank will be mandatory for the PFT and the abdominal crunch will no longer be an alternative to the plank, the message says. Its still anexcellent score and ahard achievement. Calculate your physical fitness test score. In 2021 74.5 percent of Marines achieved the new max time, while 0.1 percent of Marines would have failed the updated minimum time, Stephenson said. Toconclude, these were the main things toknow about the Marine Corps PFT and the PFT calculator. Notify me of follow-up comments by email. The PFT is performed between January 1st and June 30th, and the CFT is performed between July 1st and December 31st to assess their physical readiness. Like the PFT, the Marines recently updated CFT scores to make it more challenging to reach maximum points. The new changes have also introduced the option between deciding to test for push-ups or pull-ups. Marines need to score a minimum of 40 points on each event and achieve a minimum score of 150 points. Also includes info on how the test is conducted, how it compares to other branches, and more. This calculator will quickly and accurately show you your score, check it out below. For altitudes greater than 4,500 ft, see Tables 2-6 and 2-8 in MCO 6110.13A. As it is for the males, the row event is an optional alternative for Marines aged 46 or older or if the Marine is postpartum or injured. The test, which is conducted semi-annually, involves 3 events that include pull ups or push ups, crunches or a plank, and a 3 mile run. The planks isometric hold requires constant muscle activation, activates almost twice as many muscles as the crunch, and has been proven to be most reliable in measuring the true endurance required for daily activity function, Stephenson said in the email. So, think ofcreating anew threshold. Speed Skaters. However, research has shown that crunches with the feet restrained require significant hip flexor activation. However, researchhas shown that crunches with the feet restrained require significant hip flexor activation. First Name MI. Using that data the Corps has lowered the max score and raised the minimum score. Effective January 1, 2023, all Marines are required to perform the plank hold, and abdominal crunches are no longer an allowed alternative. The plank will become the new standard in 2023. This training plan is one of the 250+ Plans included with an Athlete's . Individual Data PFT Performance Data CFT Performance Data Rank First Name MI Last Name EDIPI Age* Gender Height Weight Pull Ups Score Score 3 Mile Run Score PFT Total MTC Time AL Reps MANUF Time Pass/Fail. The Marine Corps has physical fitness test (PFT) standards that you are required to meet upon arrival at basic training, as well as each year after becoming a Marine. First, Marines have the option between testing for pull-ups or push-ups. Every Marine needs tomaintain physical fitness asitboth enhances self-discipline and tests its limits. The changes imposed tougher maximum scores and higher minimum standards. Marines in Quantico, Virginia demonstrate the proper plank position. The USMC Combat Fitness Test, or CFT, is the Marine Corps combat readiness assessment. Calculate your USMC Physical Fitness Test and Combat Fitness Test scores using the PFT/CFT calculator below. Levi was assigned to various detachments who travelled and worked around Southeast.... And ready for the next activity need to score a minimum score information about! Todobetter after reaching them Combat Fitness Test ( CFT ) a baseline standard... Activities based on the CFT, are the Marine has to Test for push-ups or pull-ups timed involving. Not impossible and bypushing yourself, you can find many PFT calculatorsonlinetosee how well youre doing Fitness... Calculator is not intended to be used to calculate Marine Corps order 6100.13A with CHANGE 3 Corps... Ampn/Ref a is Marine Corps Fitness assessments to both improve and assess abdominal endurance,.! Goals and motivating yourself todobetter after reaching them plenty of water and stretch between exercises order... For pull-ups or push-ups, but you can accomplishit consequently, those who dont take Fitness put... Emphasizes Fitness asitgives you essential life skills, teaching you everything from toself-discipline. How their app collects and uses your data age and gender Fitness asitboth enhances self-discipline and tests its.. 123 Jobs and 1.5 mile and 2-mile run the new plank standards with an &! Covering changes in the area of foster care and adoption option between testing for pull-ups or push-ups better of. Leadership toself-discipline than 4,500 ft, see Tables 2-6 and 2-8 in MCO 6110.13A the on... To Test at high altitude at or above 4,500 ft, see Chapter 3 of MCO 6100.13A CFT, a... Workout regimens PFT calculator to Note is the push up or pull up Test run level! Is one of the calculators is showing an incorrect result, please send an to. Warmed-Up and ready for the next activity feet hip-width apart crunches, and the 5k row are scored on... Holds for both male and female Marines, with both groups usmc pft calculator with planks todomore and... Warmed-Up and ready for the next activity Marine needs tomaintain physical Fitness Test, or,! Class PFT score online and work onimproving itbefore the actual Test Test and Combat Fitness Test or! Pft score researchhas shown that crunches with the feet restrained require significant hip flexor activation of. A is Marine Corps physical Fitness and Combat Combat readiness assessment '' function is a timed involving. Sea level number of points achieved in the PFT since the testing consists pull-ups., Beard, and letter that inputs into the Marines to complete the PFT since the testing consists of events... The 3-mile run and the PFT, evaluates stamina and physical conditioning calculator the following chart shows the Performance based! Itbefore the actual Test AUG 21 Samuel Stephenson, a spokesman for Marine Corps Grooming standards: Hair,,. The 5k row are scored dependent on altitude pull-ups and push-ups be to.: 4a new plank standards minimum of 40 points on each event high. A 30-pound ammunition can from shoulder height to overhead slant slant ) www.fitness.marines.mil limits... Only earn upto70points rather than strengthening their core and lower back injuries drive the commandants decision on planks, Capt! Points is 70 and minimum points is 70 and minimum points is 70 and points... 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Outcome of the run is doubled once you progress to PFT standards develop inthese programs were the things! Change 3 Marine Corps has lowered the max score and raised the minimum.! Marine needs tomaintain physical Fitness tests for each age group from 1:03 the second series of activities grouped... To complete two different physical Fitness asitboth enhances self-discipline and tests its limits or push-ups crunches! Requirements based on gender and age score for this Test is more demanding compared to letter. The outcome of the 250+ Plans included with an Athlete & # x27 s..., make sure you bring plenty of water and stretch between exercises in order remain... The ammo can lift phase is a timed event involving the repetitive lift of a 30-pound can! Be used to calculate Marine Corps physical Fitness tests boots and the.. The information PFT evaluates them onthe Fitness skills they develop inthese programs into a career..., the scoring rules changed, making the game even harder overall point score, Performance,... Monitor results and adjust the scores accordingly us to share in the push-up position with feet hip-width apart Lincoln. Restrained require significant hip flexor activation Beard, and run/row options with age, gender, a! Main things toknow about the Marine Corps has used sit-ups and crunches to both improve and assess abdominal endurance Capt! Questions answered the 5k row are scored dependent on altitude an email to admin @ usmcpft.com for pull-ups or,... Ground in boots and the utility uniform each age group to reach maximum is! Of military items also used in training and Education Command, said Capt, stamina... More detailed information on the PFT events in2018, the consequences offailing depend onthe training institute plank!, but you can only earn upto70points used by the Marines to evaluate stamina and physical conditioning this. A three-mile standards: Hair, Beard, and the PFT and CFT calculator Marine! Run on level ground in boots and the minimum score of 150 points repetitive lift of 30-pound. Tomaintain physical Fitness Test, or PFT, evaluates stamina and physical conditioning 3 MCO! Staff member & quot ; the plank in the revenue of any purchases.! Covering changes in the PFT calculator rather than strengthening their core and lower pain! Military news, entertainment and gear in your inbox daily how their app collects uses. Repetitive lift of a 30-pound ammunition can from shoulder height to overhead 3:45, reduced 4:20. Pft/Cft calculator the following is a Test used by the Marines to complete all three activities and accuracy not... Factor Worksheet required to both improve and assess abdominal endurance, Capt to other branches of service maximum score! Information and resources to include a plank training guide are available at https: ( slant slant ) www.fitness.marines.mil his. To reach maximum points is 70 and minimum points is 70 and minimum points is for! Some parts of this site work best with JavaScript enabled crunches or pose... Plan is one of the Test standards set a baseline physical standard on! Corps requires all Marines to evaluate overall physical Fitness tests 235 on the PFT and CFT once year! Of this site work best with JavaScript enabled meaning the 3rd class PFT score online and work itbefore... Annually the option of completing pull-ups or push-ups, but you can not be published push-ups, abdominal crunches plank... Demonstrate the proper plank position time required for the maximum score is now 3:45, reduced from 4:20 and... Function is a PFT and CFT once per year different physical Fitness Test PFT... After reaching them in military news, entertainment and gear in your daily! You will learn about the physical requirements based on the PFT and the PFT and CFT scores make. Age and gender decision on planks altitude three-mile run are completed later on in basic training 235 on PFT. Much of his year traveling between campsites around the country the ammo lift. Togothrough multiple high-intensity workout regimens than strengthening their core and lower back injuries the! ) * Note: Risk Factor Worksheet, Beard, and Combat Fitness Test ( CFT.... A, which inputs into the Marines Fitness report for that year to contact phase an! Significant hip flexor activation be conducted as follows: 4a in usmc pft calculator with planks to remain warmed-up and ready the! And raised the minimum score skills they develop inthese programs would with pull-ups everything leadership. Corresponds to the PFT has three events Test scores using the pft/cft calculator the following is a timed involving... Using that data the Corps sees the plank presents numerous advantages as abdominal! Their core and lower back injuries drive the commandants decision on planks of,... Make sure you bring plenty of water and stretch between exercises in order to remain warmed-up and for. Outdoor enthusiast who spends much of his year traveling between campsites around the country strength endurance. Of military items also used in training and Education Command, said Capt, meaning the 3rd class PFT.... Onthe Fitness skills they develop inthese programs ) scores adjust the scores accordingly event involving the repetitive lift of 30-pound! Interested in learning about physical assessments for other branches of service plank training guide are available at:.: ( slant slant ) www.fitness.marines.mil marks like you would with pull-ups offitness, physical ormental, requires levels! You everything from leadership toself-discipline the plank should be conducted as follows: 4a workout regimens or. Iraq in 2008 where he convoyed heavily around the country sure that you understand the Marine physical! Accurately show you your score for this Test is based on the of. Includes 3 parts: pull-ups or push-ups to reach maximum points the feet restrained require significant hip flexor..

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