Current PRMC as at August 2011,

[Rover]

Taken from a post by Ninja Stoker a Careers Adviser on the PRMC site.

BRIEF FOR CANDIDATES ATTENDING THE POTENTIAL ROYAL MARINES COURSE (PRMC) AT THE COMMANDO TRAINING CENTRE ROYAL MARINES

INTRODUCTION
The next step on your journey to becoming a Royal Marines Commando is to pass the Potential Royal Marines Course (PRMC) which is held at the Commando Training Centre Royal Marines at Lympstone in Devon. The course lasts 2½ days and will ask a lot of you, but if you are if you are physically prepared and possess a positive ‘state of mind’, you will be successful. Equally important, the course allows you to have a look at the Royal Marines, find out more about the career opportunitiesthat will be available to you and see what the 32 weeks Royal Marine Recruit Training Course will be like.

To be successful on PRMC you must prepare yourself, both physically and mentally, for what will be a hard and challenging 2½ days. The Royal Marines do not expect ‘supermen’ to turn up for PRMC but they will be looking to see whether you possess some of the qualities that are required to make a Royal Marines Commando:

1. PHYSICAL FITNESS
2. UNSELFISHNESS
3. DETERMINATION
4. GOOD COMMUNICATION SKILLS
5. SENSE OF HUMOUR
6. MENTAL ALERTNESS
7. INTEGRITY

Before you arrive:
You will be issued with a letter stating your dates and outlining the course. Attached to this isa kit list and travel instructions with a warrant for your travel. Check the train times prior to departure with the national rail phone number. Travel in smart civilian clothing (trousers, shirt and tie). There is no requirement for a jacket.

PHYSICAL PREPARATION
The PRMC may be the toughest challenge of your life.

Do not underestimate the requirements of the course; if you have not prepared yourself you will find the going extremely tough. Your training and preparation must be specific to enable you to earn a pass at PRMC.

Guidance is given in the Potential Royal Marines Fitness Schedule which also gives some examples of suggested training regimes. It is imperative that your training routine is spread over each week with consecutive training days that will help to build your endurance capacity.

Your training sessions need to be hard, occasionally pushing yourself to your limit as you attempt to create PRMC conditions. After hard sessions allow rest days, these are important in allowing the body to develop and recover. Your training must be conducted in a variety of weather conditions in order to build up your physical robustness and stamina qualities. Where possible, intersperse your training with some swimming, circuit training and cycling in order to give some variety to your training. Whatever training regime you decide to use, look at what is required on PRMC and adapt your training accordingly.

If you have an injury then attending PRMC will probably make it worse and your chances of passing PRMC will be greatly reduced. So if you are injured then tell your AFCO, and your PRMC date can be re-scheduled. This is just commonsense – it will not reflect how you are viewed.

PSYCHOLOGICAL PREPARATION
It is important that you prepare yourself mentally for the challenge ahead. You will be away from home for 3 days living with up to 59 other candidates. Depending on your background this may seem daunting. But do not worry, others will be feeling the same way. On arrival at CTCRM you will be met at the train station and taken to your accommodation. You will start to meet other candidates and have time to sort yourself out ready for Day 1. You may be nervous about the physical aspects of the course so talk with your roommates to see how they are coping. The key is to remain in a positive ‘state of mind’ - you have done extremely well to get this far, all that remains is for you to give a good account of yourself. The PRMC will be tough. However fit you are, you will be pushed to your physical limits and will be working outside of your ‘comfort zone’. Prepare yourself mentally for the challenge – you can do this!

You must maintain your motivation throughout the course. Do not judge yourself - leave that to the PRMC team. If you feel that you are not performing to your full potential, dig deeper, and remember all that they are looking for is potential and not the finished product. Nevertheless, you are expected to give 100% at all times.

TRAVEL TO THE PRMC & SETTLING IN
You will arrive at Lympstone Commando Station, usually by mid afternoon where you will be met and taken to the PRMC accommodation. You can settle in that afternoon while meeting all the other course members. These may be the people that you will eventually go through training with. You will be given briefings on the course and issued clothing and boots during the afternoon and evening. You will also be fed, remember though - eat sensibly and drink lots of water. You may also be required to sit a Basic Skills test, to assess your Maths and English ability. This is a computer-based test that requires no preparation. Just concentrate and do your best. This period also gives you an opportunity to see the superb Learning Centre facilities which will be available to you at Lympstone during Recruit Training. After a good nights rest it is an early start - up, wash and shave, tidy your accommodation and breakfast.

THE COURSE ITSELF
There are four main physical assessments on the PRMC. Remember when you are training that these 4 activities come in quick succession, as do the 4 tests that make up the Gym Test. You will be tired before you start most of the assessments. Train accordingly ensuring that all of the exercise techniques are conducted as described. The four physical assessments are as follows:

Day 1
3 mile run - This is the first physical test of Day 1. The 3 mile run is split into 2 parts. The first 1.5 mile is run as a squad in a time of 12 min 30 sec. The second 1.5 mile is conducted as a best effort timed run - you will be expected to complete this 1.5 mile in as quick a time as you possibly can. You must complete this in under 10 min 30 sec or will instantly fail the course. Remember that all physical activities on the PRMC commence with an appropriate warm up - train accordingly.

Gym Tests
The next physical test is on the afternoon of Day 1. You will move to the gymnasium to undertake the Gym Tests. To begin with, the Physical Training Instructor will brief you on your conduct during the tests. You will then begin the assessment, which consists of the following:
 Progressive Shuttle Run (the ‘Bleep’ Test) - You will run between 2 lines, 20 metres apart, at a pace dictated by bleeps, beginning at ‘level 1’. Each level has several ‘shuttles’ at the same pace and the pace quickens at the start of each new level. The first few levels serve as the warm-up for the Shuttle Run itself. Take care to wear non-slip trainers to aid turning at the end of each shuttle. Your target is to achieve Level 13.

 Press-up Test – The duration of the test is 2 minutes, 60 press-ups will get you maximum points. The body must be kept straight at all times, the chest will be lowered to meet another student’s clenched fist, you must then fully lock out the arms on the upward motion. Your hands will be shoulder width apart and your elbows must be kept into your side, not resting the knees at any time. Poor technique will result in repetitions being deducted and you will be stopped.
 Sit-up Test – This test lasts for 2 minutes. 80 repetitions will get you maximum points. Your feet will be held by a partner, your elbows, head and shoulders must make contact with the mat on the rearward motion each time and the elbows must come up to touch the knees on the upward motion. Your knees must be kept together at all times and fingertips are to remain in contact with the temple. Poor form will result in repetitions being deducted and you will be stopped.
 Pull-up Test – This exercise will be carried out on a wooden beam. You will adopt an “overhand grasp” and your body will hang straight and then be pulled up until your chin is over the beam. The exercise will be conducted to bleeps for both the upward and downward movements of the pull up (with about 1 second between bleeps). This is to ensure strictness and prevent the use of momentum. Your legs are to remain uncrossed throughout the exercise. You will be told to “drop off” if you do not stay in time with the commands or for poor technique. Your target should be 6 quality repetitions.

Key Point: You should train to get as close as possible to the targets detailed above. Do not worry if you score less during the test – it’s your overall effort and determination that counts most. Be aware that exercises must be conducted using the correct techniques as you will be closely scrutinised and the tests follow each other in quick succession. You will get fatigued, and very few candidates manage to achieve their “personal best”. Train hard, using the exercise techniques as stated and do the best you can.

Note. It is essential that you eat and drink as much as you can throughout the course or your body will run out of fuel.

Day 2
Assault Course
This comprises 2 main areas:
 1. High Obstacle Course: This course is designed to see if you have a head for heights. You will have to climb ladders, traverse ropes and negotiate obstacles at heights up to 30 ft from the ground. This is a criteria test.

 2. Assault Course: You will be shown the best techniques to cross the obstacles before you are given the chance to prove yourself with a timed run around the complete course. Listen and watch the demonstrations carefully as this will save you time and reduce your chance of injury. You will have to work hard to achieve the best possible time.

Key Point: The assault course is conducted in all conditions and you will be running and physically active for over two hours. You will need to be determined and show a great deal of stamina.

 Endurance Course: This is the final physical test which is conducted at the end of Day 2. You will move up to Woodbury Common (4 miles from CTCRM) for the Endurance Course. The course runs over two and a half miles of cross-country terrain where you will negotiate tunnels and water obstacles which include the sheep dip (submerged tunnel) before undertaking a run through the lanes of Woodbury Common. During the course you will undergo various determination exercises to test your commitment and resolve. You will be expected to keep going whilst displaying a sense of humour, as you will be wet, cold and fatigued. The test lasts for about 90 minutes.

OTHER PRMC ACTIVITIES

Swimming. You will be asked to jump off the diving board and swim two lengths of breast stroke. This is not a test so if you cannot swim it does not matter at this stage. However Royal Marines spend a lot of time working from boats and amphibious craft and all ranks must pass an annual Battle Swimming Test. You will not be allowed to pass out from Recruit Training until you can swim, so if you pass PRMC get down to your local pool and learn. Swimming is an excellent type of non-impact physical fitness and should form part of your fitness programme.

Commando Slide. This is where you experience some of the excitement and adrenaline that the Tarzan Course has to offer. You’ll need a cool head, especially seeing that the Royal Marines often conduct rope work at height. But don’t worry, you’ll be strapped into a safety harness first and the instructors will assist you.

Interview. Your section Corporal on the PRMC Team will interview you during the time you are at CTCRM. During this interview you should show that you have a realistic understanding of the Royal Marines. Study all the literature given to you in the careers office including the Globe & Laurel (the RM Corps magazine), which will explain what the Royal Marines have been up to recently. Go to your local library or onto the internet (royalnavy.mod.uk) to find out more about the RM Corps. There are a number of information boards around the PRMC accommodation, use these to increase your knowledge. A candidate showing a good broad based knowledge of the RM Corps suggests that he has taken his preparation seriously and ‘wants’ to become a Royal Marine.

Interest Lectures. During the course you will receive lectures on various aspects of the Royal Marines including weapons acquaints, career opportunities, realities of training and you will have the chance to talk candidly with some of the senior recruits in camp. Please ask as many questions as you like. It is important that you understand the commitment you will be taking on.

VOLUNTARY WITHDRAWAL PROCEDURE
You will be briefed on Day 1 that you can withdraw yourself from the course at any time, and there may be times that you feel like quitting – don’t. Whatever activity you are doing will soon finish and you will recover and feel better for achieving success. It is only by continuing with the course for the full 2½ days that you can really get a feel for the Royal Marines. You can then make an honest judgement if it is for you. Very few candidates actually fail the course; the large majority of those who don’t make it withdraw themselves, saying they feel physically unprepared. So remember – prepare well and train hard. This will enable you to increase your performance at PRMC.

Candidates that ‘withdraw at own request’ will normally be given the opportunity to return to CTCRM for a second and, if necessary, third attempt at PRMC. Based on your performance up to the point of withdrawal the instructors will advise you on how better to prepare yourself. They will also give you a set time before you can return for your next attempt.

RESULTS
All candidates who remain on the course for the full 2½ days should remember that it does not necessarily matter how well you do, as long as it is your very best effort. You will be given one of 2 possible results:

 Pass PRMC – Ready for RM Recruit Training now. This means that you will offered a Recruit Troop joining date in the near future and start your training. (Graded A or B Pass).

 Fail PRMC – Not yet ready for Recruit Training. These are candidates whose performance indicates that they need longer to prepare before they will be ready to attend another PRMC. These candidates will be given recommendations on how best to prepare and a suitable return time. (Graded Fail, C, 3 Months).

Your Career Advisors will make all the necessary arrangements for either your entry into Recruit Training or for another attempt at PRMC so please get in touch with them at the earliest opportunity after returning home.

SUMMARY
The PRMC is a tough assessment. Royal Marines recruit training is amongst the hardest in the world and our selection process needs to be hard. Thorough physical and mental preparation will give you the best chance of success. Your ability to pass or fail lies with you. You will be successful If you prepare well and heed the advice that you have been given by your careers advisor. The PRMC team is positive in its outlook. They will encourage you to perform to the best of your ability and they want you to pass. You simply need to do your very best and give 100% throughout your time at CTCRM. If you’ve prepared properly then you should thoroughly enjoy the PRMC.

Good luck with your training and preparations. Remember that we have selected you to attend the PRMC because we think that you have the potential to become a Royal Marines Commando.
Edited 21/06/2011 to include all changes

Note ; For those interested, latest statistics back from Lympstone show that 75% of PRMC fails are occurring on the 3 mile run- This is the very first part of the physical assessment & indicates that clearly some individuals are simply not adequately prepared nor aware that this is an instant fail if you do not meet the standards required.

Rover

[LloydL001]

Very Useful

[cruicent]

And an update to all this:

NIGHT OUT*

On completion of the Endurance Course you’ll move to a location for your ‘night out’ and pick up your dry set of clothing and ‘field kit’.

This will either be on Woodbury Common Training Area or back at Lympstone, depending on the time of year and weather. You’ll spend the rest of the afternoon and the night gaining an important introduction into a side of Recruit life that is less about fitness and more about State Of Mind’ and the business of learning to become a Commando soldier.

Through a series of activities you need to prove you have the ability to learn new skills and put them into practise, working with your fellow candidates in an unfamiliar environment when fatigued.

You’ll cook and eat military rations and erect shelters to sleep under. You’ll participate in a watch (sentry) routine to ensure your area remains secure during the quiet hours. You’ll practise military activities such as stripping and assembling a rifle used by Royal Marines in combat and you’ll gain an insight into how to look after yourself and your equipment in the field. In the morning you and your equipment will be inspected to see how well you have taken in the new information.

Top Tips for the Night Out:

Ø This activity is designed to take you outside your comfort zone to see how well you cope, as an individual and as a member of a team. Helping others, particularly if you have relevant experience e.g. through cadets or scouts, will earn you credit.

Ø At an unexpected point during this activity you will be tested on a military task e.g. stripping and assembling a weapon, that you will have been shown earlier in the course, to see if you can think when you’re tired and under pressure.

Run back to Lympstone Camp.

The last part of the Night Out will be a steady 3 ½ mile run back to Lympstone Camp at 9 minute-mile-pace. Candidates conducting their Night Out at Lympstone will run back to Camp on completion of the Endurance Course. The run will be conducted as a squad with the pace set by the PRMC instructors.

This is a criteria test and you must stay together with the group and not fall behind.

ooooo scary