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II Marine Expeditionary Force

Readiness. Standards. Values.

Marine Corps Base Camp Lejeune, N.C.
The perfect PFT

By Marine Forces Reserve Public Affairs | | January 25, 2013

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Lt. Col. Dean Keck, a maintenance officer for Marine Forces Reserve, stretches during a morning workout at the Marine Corps Support Facility New Orleans gym Jan. 23, 2013.  Keck works out six days a week, and never misses a day and stretches during each workout.

Lt. Col. Dean Keck, a maintenance officer for Marine Forces Reserve, stretches during a morning workout at the Marine Corps Support Facility New Orleans gym Jan. 23, 2013. Keck works out six days a week, and never misses a day and stretches during each workout. (Photo by Cpl. Nana Dannsa-Appiah)


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Lt. Col. Dean Keck, a maintenance officer for Marine Forces Reserve, work out different muscles during a morning workout at the Marine Corps Support Facility New Orleans gym Jan. 23, 2013.  Keck has scored a perfect 300 on every physical fitness test since he enlisted in 1984.  Scoring a 300 on the PFT is a feat which many Marines never accomplish.

Lt. Col. Dean Keck, a maintenance officer for Marine Forces Reserve, work out different muscles during a morning workout at the Marine Corps Support Facility New Orleans gym Jan. 23, 2013. Keck has scored a perfect 300 on every physical fitness test since he enlisted in 1984. Scoring a 300 on the PFT is a feat which many Marines never accomplish. (Photo by Cpl. Nana Dannsa-Appiah)


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Lt. Col. Dean Keck, a maintenance officer for Marine Forces Reserve, runs around the track at the Marine Corps Support Facility New Orleans in the early morning of Jan. 23, 2013.  Keck has scored a perfect 300 on every physical fitness test since he enlisted in 1984, amassing 54 total 300 PFTs.  He has run perfect PFTs all over the world – in Japan, in Iraq, and in Afghanistan.

Lt. Col. Dean Keck, a maintenance officer for Marine Forces Reserve, runs around the track at the Marine Corps Support Facility New Orleans in the early morning of Jan. 23, 2013. Keck has scored a perfect 300 on every physical fitness test since he enlisted in 1984, amassing 54 total 300 PFTs. He has run perfect PFTs all over the world – in Japan, in Iraq, and in Afghanistan. (Photo by Cpl. Nana Dannsa-Appiah)


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MARINE CORPS SUPPORT FACILITY NEW ORLEANS --

Marines are required to complete a physical fitness test semi-annually.  To score a perfect 300, any male must run three miles in under 18 minutes; perform 20 consecutive pull ups and complete 100 crunches in two minutes.  The requirements to score near perfect change with age and gender, but for the most part they remain very demanding for most Marines.  Most never score a 300 and some are lucky to achieve it once or twice in their career. 

 

Lt. Col. Dean Keck, currently a maintenance officer for Marine Forces Reserve, New Orleans, has run a perfect PFT ever since he enlisted in January 1984. In total he has run 54 PFTs to be exact, all over the world – in Japan, in Iraq, and in Afghanistan.

 

Keck says there is only one secret to getting good scores on PFTs:  you have to work for it and earn it.  He says it doesn’t have to take much time and one can exercise 30-40 minutes daily, if the time devoted is focused.

 

Snapshot of Keck’s weekly workout:

·         Physical Training: six days

·         Run:  30-35 miles

·         Pull ups:  200 

·         Crunches:  More than 1,000

·         Strength Training:  three hours

 

Keck believes that his dedication to physical fitness has opened many doors in the Marine Corps and made him more competitive for promotion and special assignments. At age 51, he sets the example for Marines, young and old, when it comes to physical fitness.

 

Staying fit is the key to being healthy. Just take it one day at a time, he says.

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