TTL Super Squad

TTL Super Squad and PFT 


There is something in the Marine Corps called Super Squad. It is a squad of marines that are handpicked from within each company to be part of an elite team of stellar performers. This squad of Marines trains twice a day similar to how we train at the lab and how we trained during our ruck training ops for the Go Ruck Tough event that several of us did in DC and here in NYC. Training is brutal and unforgiving but it served its purpose of creating outstanding performers. From time to time, the super squads from each company would compete against each other to see who the best was. TTL will have a Super Squad that is similar to this. To become part of this elite team will not be an easy task but if you can persevere and find a way to overcome, you will hold a badge of honor that you can be proud to have earned.

What does being on TTL Super Squad actually mean?

            Being part of TTL Super Squad is not for the average individual. It is for the high caliber team player who constantly thrives to be better, not just more FIT. Understand that being able to squat a certain amount of weight or do a certain amount of burpees in record time or run suicides fast is not entirely what Super Squad is about. It is about persevering and constantly improving yourself and the people around you. It is about teamwork and being a go getter. It’s about becoming the potential you. These things come first and everything mentioned before is a by-product. Lastly, being a member of TTL Super Squad means you are an ambassador for yourself as well as your team and everything you have accomplished as well as The Training Lab, therefore you must carry yourself as such. 

What does being part of TTL Super Squad mean for you?

            First, like the patch you get for completing a GORUCK event, you will get a special TTL Super Squad patch that can never be bought. You will also be officially listed on TTL’s Super Squad page. If you are part of a TTL team that completes a race (Spartan, Tough Mudder, etc) it will be paid for by TTL.  Lastly, you will also receive a free 3 month unlimited membership to use at TTL at any time of your choosing.  

Requirements to be on TTL Super Squad:

1: Must be a current member of The Training Lab with a minimum of 20 classes attended within a two month timeframe.

2. Must successfully complete a TTL S.E.R.E class

3. Must have PFT 1st class elite score (explained later)

4. Must possess the following character traits: Integrity, humility, and unstoppable determination

TTL Physical Fitness Test (PFT)

There are 5 areas of fitness to be tested: Mobility, Cardiovascular, Lower body strength, Upper body strength and core strength.

Each part is worth a total of 20 points for a total of 100 points

BW=body weight




                                    Min. for points                          Max. for points

OHS*                            50% BW×5        65% BW×5        80% BW×5

5k run                          28 min                                      18 min

Back squat*                  80% BW×10      100% BW×10    120% BW×10

Plank***                      2min                                        5min

Pull-ups **                    3                                              20





                                    Min. for points                          Max. for points

OHS*                            50% BW×5        60% BW×5        70% BW×5

5k run                          29 min                                      19 min                          

Back squat*                  80% BW×10      90% BW×10      100% BW×10

Plank***                      2min                                        5min

Pull-ups **                   1                                              10

                                                                                                                                    (flip è)






OHS: Each 50% rep is worth 2 points. 60% and 65% reps are worth 3 points. 70% and 80% reps are worth 4 points.

5k run: To gain the minimum of 10 points you must complete it in minimum amount of minutes. You will only get a half a point for every 30 seconds faster, leaving a total of 20 points for making the maximum. 

Back squat: The minimum requirement earns you 10 points, nothing less.

            Men:  Each 100% BW rep will earn you 1.5 points. Each 120% BW rep will earn you 2 points. 

            Women: Each 90% BW rep will earn you 1.5 points. Each 100% BW rep will earn you 2 points.

Plank: 2 min earns you 10 points. Every 18 seconds thereafter earns you another 1 point for a maximum of 20 points

Pull-ups: Each pull-up is worth 1 point for men, 2 points for women

*Thighs must go beneath parallel to count for points

**Chin must go above bar and arms must fully extend to count for points even on the last one

***Must maintain 90° at elbow joint

The first thing on the PFT to be completed is the 5k run. This will be done individually on the person’s own time outside of TTL. This is the only part of the PFT that is not proctored and is considered to be based on integrity.

The following will be the order in which the test will be given: OHS, Pull-ups, BS, Plank


Scoring classes:

PFT 1st class elite: 95 or above

PFT 1st class score: 90-94

PFT 2nd class score: 80 -89

PFT 3rd class score: 70-79


PFTs will be proctored and scores accepted once per quarter for a total of 4 PFTs per year.

            1st quarter: Mid-March 

            2nd Quarter: Mid-June

            3rd Quarter: Mid-September

            4th Quarter: Mid December