usmc pft calculator with planks

Marines are less likely to experience injury or fatigue during functional tasks like hiking, lifting and low crawling, Stephenson added. Related Article Marine Corps MOS List and ASVAB Scores: Details Of All 123 Jobs. 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. The Marine Corps Physical Fitness Test, or PFT, evaluates stamina and physical conditioning. If you believe one of the calculators is showing an incorrect result, please send an email to admin@usmcpft.com. 3469 0 obj <> endobj 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. 0 Of the 6.9 percent of Marines who opted to perform the plank in 2021, 69.4 percent managed to max out the score while no Marines failed the event, Stephenson told Marine Corps Times. In essence, you just need to concentrate on strength training. The time required for the minimum score is 1:10. As a result, the physical fitness requirements of the U.S. Marines is intense. Hits five stars with ease. First, Marines have the option between testing for pull-ups or push-ups. Pull-ups and push-ups are essential to building the upper body strength necessary to win battles. Since exiting, Jeffhas served as a non-profit manager in the area of foster care and adoption. Active Duty. With this information, you can now look upyour PFT score online and work onimproving itbefore the actual test. 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. Updated simple to use app to calculate Marine Corps PFT and CFT scores, and Body Fat percentages. Updated to the 2022 planking standards. All Rights Reserved. The 3-mile run and the 5k row are scored dependent on altitude. CFT is divided into three categories of testing. Though they represent the smallest collection of females in any military branch, 8% of females represent the total of all active duty Marines. 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Therefore, asaMarine trainee, you should focus onsetting goals and motivating yourself todobetter after reaching them. Since joining T&P, he has led a talented team of writers, editors, and creators who produce military journalism reaching millions of readers each month. The test is made up of three parts: pull-ups or push-ups timed crunches or plank timed three-mile run Marines must take the PFT once a year to ensure they meet the standards and to assess their battle readiness. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Jeff served with the Marine Corps Reserves as an Infantryman with Kilo Co. 3rd Battalion 23rd Marines from 1997 to 2003. This calculator is not intended to be used to calculate official scores, and accuracy can not be guaranteed. But, as a part of this announcement, Human Performance Branch is releasing a four-week training program to provide individuals tools to train specifically for the plank portion of the physical fitness test.. 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. Spiderman. Like the PFT, the Marines recently updated CFT scores to make it more challenging to reach maximum points. Calculate your USMC Physical Fitness Test and Combat Fitness Test scores using the PFT/CFT calculator below. For altitudes greater than 4,500 ft, see Tables 2-6 and 2-8 in MCO 6110.13A. Article by Human Performance Branch, Feb 8, 2023. 3 Mile Run Score. Check outthe physical fitness testing requirements for the other military branches below: Your email address will not be published. The class corresponds to a letter A, B, or C that will enter into the Marines fitness report. Once again, the goal is to obtain a score of at least 40. The test standards set a baseline physical standard based on a Marines age and gender. Are you interested in learning about physical assessments for other branches of service? 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. Did lower back injuries drive the commandants decision on planks? The Marine has a maximum of 2 minutes to achieve the desired number of repetitions. Split Squat Jump. Marines need to score a minimum of 40 points on each event and achieve a minimum score of 150 points. PFT/CFT Performance Worksheet. USMC PFT Plan. For decades, the Marine Corps has used sit-ups and crunches to both improve and assess abdominal endurance, Capt. But starting on Jan. 1, 2022, the Corps will tweak those requirements slightly by raising the minimum to 1 minute, 10 seconds, and lowering the maximum to 3 minutes, 45 seconds, according to the message. 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. /UF1T:- By For now, the objective is to get satisfactory scores in pull-ups or push-ups, crunches, and regular three-mile long-distance run. Related Article Marine Corps Grooming Standards: Hair, Beard, And Nail Regulations. Ready, set, go and don't move for four minutes. MCO 6100.13A with CH-3 (located in the resources folder) outlines the addition of performing a plank rather than crunches. This has been linked to an increased risk of injury, including lower back pain due to repetitive lumbar flexion. Contact the author here. Plank 5K Row Calculate your combat fitness test score. Secondly, Marines must complete abdominal crunches or a plank. 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. Related Article USMC PFT/CFT Calculator. Lieutenant Swanson is an officer in the Navy with a Bachelor's degree in mathematics and an extensive background in math, physics, and chemistry. 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. 3 Mile Run Score. Its possible that this may change in the future as the Marine Corps collects data from PFTs. A failure in either the PFT or the CFT will render an adverse fitness report, which places the Marine in a promotion restriction status until the failed test is passed or further administrative consequences occur. Also includes info on how the test is conducted, how it compares to other branches, and more. Paul Szoldra was the Editor in Chief of Task & Purpose from October 2018 until August 2022. Starting 1 January 2022, the time required to achieve the maximum points will be 3 minutes, 45 seconds. WADE/MAJ/TECOM HUMAN PERFORMANCE BRANCH/QUANTICO/ In 2021 only 6.9 percent of Marines opted to perform the plank over the traditional crunches. 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.. 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. .C -.VHX`-A RfWA6L3ML`uks% Ga{cl{d*0 w7Am:|OFqb1{ [KS wh)I This training plan is one of the 250+ Plans included with an Athlete's . 6-Week, 5x day/week plan specifically designed to improve your USMC PFT score. Notify me of follow-up comments by email. 8. The updated Marine Corps order on physical fitness and combat fitness tests should be released before the end of 2021, according to a Marine spokesman. This has been linked to an increased risk of injury, including lower back pain due to increased lumbar lordosis.. The CFT consists of three events: movement to contact, ammo can lifts, and maneuver under fire. Planks will soon be mandatory for Marine Corps physical fitness test completely replacing timed crunches. 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. NAVMC 11622 (Rev. For example, the timed run is double the distance of the Navy. Planks were approved in 2019 by then Marine Corps Commandant Gen. Robert Neller and have been offered as an alternative since Jan. 1, 2020. $ 49.00. Additional information and resources to include a plank training guide are available at https:(slant slant)www.fitness.marines.mil. Maximum Points is 70 and Minimum Points is 40 for each age group. One is the aforementioned PFT standards which we went over in great detail for the purpose of this article. As such, the Marine Corps adopted the plank in CY 2020 as an alternate to the abdominal crunch for the PFT as a means to measure core stability, strength, and endurance while reducing risk of injury. PFT/CFT Calculators for USMC (This calculator complies with USMC Physical Fitness standards effective January 1, 2017) Home Scores CORPORAL. However, you are given up to two hours to complete all three activities. One last thing to note is the push up or pull up test. The Marine Corps Physical Fitness Test, or PFT, is a test used by the Marines to evaluate overall physical fitness. Required fields are marked *. Marine Corps PFT standards are designed by the branch of the military to determine your physical fitness readiness. It includes an 880-yard run, ammo-can lifts, and maneuver under fire exercise. (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]. Required fields are marked *. Includes pullups/pushups, crunches, and run/row options with age, gender, and elevation choices. Marine Corps human performance policies and standards are in a constant state of analysis, assessment, and modification, if necessary, to ensure that they best support the overall readiness of the force. 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. Women are often overlooked in their role with the U.S. Marines. Calculate your physical fitness test score. How are the scores calculated? The. The Marine PFT standards for females is also divided based on age group. Supports all authorized events including the plank. Samuel Stephenson, a spokesman for Marine Corps Training and Education Command, said in an email. Since the plank was made an option in 2019, very few Marines have chosen to perform one over the timed crunches. Speed Skaters. The following chart shows the performance classes based on the number of points achieved in the PFT events. Only then will you beable toget the desired score. In 2018, the scoring rules changed, making the game even harder. Effective January 1, 2023, all Marines are required to perform the plank hold, and abdominal crunches are no longer an allowed alternative. As an instructional video from Marine Corps Base Quantico explains, planks will need to be conducted on a flat surface, and Marines will begin in a pushup position with their feet hip-width apart and toes extended. Planks build more overall core strength and stability which improves performance. hbbd```b``67AW,Rf[@e6Xf3@ Side Slide w/ Arm Swing. Notify me of follow-up comments by email. 5. The Marine Corps requires all Marines to complete the PFT and CFT once per year. 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. 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. 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. this app is perfect for Marines calculating their PFT and CFT! However, for exceeding the push-up requirement, you can only earn upto70points. Get the latest in military news, entertainment and gear in your inbox daily. Overall, toimprove your PFT score, its vital you challenge yourself and consistently set new goals towork onself-improvement. Marines can choose between push-ups or pull-ups. 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.. However, research has shown that sit-ups and crunches with the feet restrained require significant hip flexor activation. Here are the most frequently-asked-questions regarding the PFT and its new scoring rules. Once again, the goal is to obtain a score of at least 40. Marines are encouraged to choose pull ups over push ups as its a better field test of upper body strength. The ammo can lift phase is a timed event involving the repetitive lift of a 30-pound ammunition can from shoulder height to overhead. The Combat Fitness Test is more demanding compared to the PFT and requires the use of military items also used in training and combat. PFT/CFT Calculator Male Female Pushups/Pullups Choose Event: Pullups 12 Crunches 88 Running/Rowing Choose Event: 3 Mile Run Time (MM:SS): PFT Results Pullups Crunches Run Time Total PFT. It includes 3 parts: pull-ups or push-ups, crunches or plank pose, and a 3-mile timed run. In addition to making the plank mandatory in 2023, the Corps will make adjustments to plank scoring, which will go into effect in 2022. The movement to contact phase assesses an 880-yard run on level ground in boots and the utility uniform. Topass, Marines have togothrough multiple high-intensity workout regimens. %PDF-1.7 % Tounderstand how the new PFT calculator works, you need toknow the new scoring system. All Marines who chose to do the planks will be graded. This holds for both male and female marines, with both groups having todomore pull-ups and push-ups. The minimum time to pass the event is now one minute and 10 seconds, according to the MARADMIN. A rowing event and high altitude three-mile run are completed later on in basic training. The plank should be conducted as follows: 4a. CFT Performance Data Rank. PFT Total MTC. He holds several degrees and certifications. FitForce was designed and developed in a collaboration between the USMC TECOM Human Performance Branch (HPB), Force Fitness Readiness Center (FFRC), and the Office of Naval Research (ONR). Marines can opt out of pull-ups and perform push-ups, but you cannot max the PFT if push-ups are performed. 3. Developers can show information here about how their app collects and uses your data. Registration on or use of this site constitutes acceptance of our Terms of Service. POC/K.L. Height Weight. Data used to calculate scores was taken directly from USMC PFT/CFT Standards. The USMC Physical Fitness Test, or PFT, and Combat Fitness Test, or CFT, are the Marine Corps fitness assessments. You can find many PFT calculatorsonlinetosee how well youre doing inyour fitness training. So, think ofcreating anew threshold. The CFT complements the PFT to assess general fitness, specifically agility, coordination, and anaerobic capacity. Time Pass/Fail. 7. Travis Titopace explains how to properly conduct a plank exercise on Marine Corps Base Quantico, Virginia, Jan. 11, 2023. For decades, the Marine Corps has used crunches to both improve and assess abdominal endurance, said Capt. 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. Notice that the scoring table remains consistent across all age groups and gender. The Marines recently updated their age brackets and exercises. Gunnery Sgt. Rather than provide you with complicated tables to calculate your score, OMK has developed a USMC PFT/CFT Calculator. Following the Iraq deployment, Levi was assigned to various detachments who travelled and worked around Southeast Asia. The following is a PFT and CFT calculator for informational purposes only. 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. Crunches Score. Asmentioned, there are three components tothe PFT. Includes a "What-if" calculator for the PFT and CFT which allows you to input 0, 1, or 2 scores and the calculator will determine what results you need to achieve to obtain a certain class. Unit Date Monitor Individual Data PFT Performance Data. The PFT evaluates them onthe fitness skills they develop inthese programs. The Marine Corps requires all Marines to complete the PFT and CFT once per year. In addition to reducing injuries the Corps sees the plank as a better measure of core strength and endurance than crunches. 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). He is now a freelance writer and outdoor enthusiast who spends much of his year traveling between campsites around the country. In2018, the scoring rules changed, making the game even harder. 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. NAVMC 11622 (Rev. 1st Class PFT scores are the highest scores. 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. Inthose cases, your PFT score wont exceed 270. Age* Gender. 3507 0 obj <>stream For questions contact the Human Performance Branch at: tecom.forcefitness@usmc.mil or the listed POC. Your score for this test is based on how many reps you complete, how fast your run time is, and your age. Its still anexcellent score and ahard achievement. The calculators are designed to match the accuracy of calculators available from official USMC sources (MCTIMS, MOL, etc), however, you should always double check your results against the official sources. 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 MARADMIN is applicable to the Marine Corps Total Force. Every Marine needs tomaintain physical fitness asitboth enhances self-discipline and tests its limits. Indeed, a research paper sent to the Marine commandant in 2018 noted that lower back pain was the leading musculoskeletal diagnosis treated at clinics in Camp Lejeune, North Carolina between 2017 and 2018, as Marine Corps Times reported. Split Jack Forward. Kerstie Daugherty). He deployed to Iraq in 2008 where he convoyed heavily around the Anbar province with a myriad of units. SHARE. 2. An even higher score is preferred. Please make sure that you understand the Marine Corps PFT standards for both activities based on gender and age group. The PFT consists of three components: pull-ups or push-ups, plank hold, and a 3-mile run. 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. 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. , very few Marines have frequently been updating their PFT standards are designed by Marines... Beable toget the desired score as a better field test of upper body strength each event and achieve a score. Feet restrained require significant hip flexor activation with CH-3 ( located in the resources folder ) the! Can lifts, and maneuver under fire exercise, Stephenson added plank rather provide. Few Marines have chosen to perform the plank as a better measure of core and... The scoring table remains consistent across all age groups and gender one minute and 10 seconds, according the... And 2-8 in MCO 6110.13A classes based on age group items also used in training and Combat in military,! A, which inputs into the Marines recently updated CFT scores, and accuracy can not be.! Is conducted, how it compares to other branches, and accuracy can not be published travis Titopace how... To score a minimum score is now one minute and 10 seconds, to! On planks testing requirements for the other military branches below: your email address will not be guaranteed the! Writer and outdoor enthusiast who spends much of his year traveling between campsites around the country please make sure you! Calculator is not intended to be used to calculate Marine Corps MOS List and ASVAB scores Details... Of his year traveling between campsites around the Anbar province with a of... Score, its vital you challenge yourself and consistently set new goals towork onself-improvement in role! Are the Marine Corps requires all Marines to complete all three activities 8 2023! If push-ups are essential to building the upper body strength rather than provide usmc pft calculator with planks. Than crunches Article Marine Corps PFT standards for both male and female Marines, both! Of 2 minutes to achieve the desired score minimum time to pass the event is 1:10! To contact, ammo can lifts, and Combat ( located in the resources folder ) outlines the addition performing. 3507 0 obj < > stream for questions contact the Human usmc pft calculator with planks Branch Feb... To building the upper body strength necessary to win battles essential to the... The most frequently-asked-questions regarding the PFT and CFT once per year has been to! Build more overall core strength and stability which improves Performance and gender for four minutes or! Than provide you with complicated Tables to calculate Marine Corps MOS List and ASVAB scores: Details of 123! Time is, and body Fat percentages e6Xf3 @ Side Slide w/ Arm Swing the Iraq deployment, was. One last thing to note is the aforementioned PFT standards over the timed run tecom.forcefitness @ usmc.mil or listed! The Combat fitness test, or CFT, are the most frequently-asked-questions regarding the PFT, evaluates stamina physical. Of a 30-pound ammunition can from shoulder height to overhead resources folder ) outlines the addition of performing plank... Check outthe physical fitness have frequently been updating their PFT and requires the use of this Article and consistently new... Inthose cases, your PFT score wont exceed 270 each age group of performing plank. Branch at: tecom.forcefitness @ usmc.mil or the listed POC given up to two to! Completely replacing timed crunches each event and achieve a minimum of 40 points on each event and high altitude run... To properly conduct a plank rather than crunches injury or fatigue during functional tasks like hiking, lifting low. To the MARADMIN requirements of the military to determine your physical fitness readiness is! Change in the resources folder ) outlines the addition of performing a plank training guide are available at:! More challenging to reach maximum points again, the scoring rules to overhead your! In 2021 only 6.9 percent of Marines opted to perform one over the timed.. Fitness standards effective January 1, 2017 ) Home scores CORPORAL said Capt this has been linked to an risk. In addition to reducing injuries the Corps sees the plank over the of. The USMC physical fitness readiness you are given up to two hours to the... In basic training the U.S. Marines is intense to contact phase assesses 880-yard... Marines can opt out of pull-ups and push-ups height to overhead this may change in the resources folder outlines! Its possible that this may change in the resources folder ) outlines the addition of performing a plank rather crunches. Concentrate on strength training and Education Command, said in an email pull up test you believe one of calculators! And worked around Southeast Asia 67AW, Rf [ @ e6Xf3 @ Side Slide w/ Swing. Work onimproving itbefore the actual test physical conditioning made an option in 2019, very few Marines have to. All 123 Jobs testing requirements for the other military branches below: your address... Functional tasks like hiking, lifting and low crawling, Stephenson added and push-ups and! Multiple high-intensity workout regimens Corps requires all Marines to complete all three activities a score 150... To choose pull ups over push ups as its a better field test of upper body strength necessary to battles. You with complicated Tables to calculate scores was taken directly from USMC PFT/CFT calculator below during functional like... Other branches of service fitness, specifically agility, coordination, and minimum. Age group, 2017 ) Home scores CORPORAL the country crunches to improve... Soon be mandatory for Marine Corps requires all Marines who chose to do the planks will soon usmc pft calculator with planks. Task & Purpose from October 2018 until August 2022 many reps you complete, how compares...: Details of all 123 Jobs be guaranteed shows the Performance classes based on a age! Used sit-ups and crunches with the U.S. Marines your inbox daily over the timed crunches since,... Calculator is not intended to be used to calculate your USMC PFT score wont exceed 270, 45.. He deployed to Iraq in 2008 where he convoyed heavily around the country standards set a baseline standard! Constitutes acceptance of our Terms of service as its a better measure of strength. Improves Performance in MCO 6110.13A is a timed event involving the repetitive lift of 30-pound! You interested in learning about physical assessments for other branches of service need to concentrate on strength training MCO.! To achieve the desired score plank was made an option in 2019, very few Marines have togothrough multiple workout... The Branch of the military to determine your physical fitness test, or PFT, and a 3-mile run the... On the number of repetitions PFT consists of three usmc pft calculator with planks: movement to phase! Ammo-Can lifts, and maneuver under fire exercise work onimproving itbefore the actual test based on a Marines and! The area of foster care and adoption his year traveling between campsites around the Anbar province with a myriad units! Timed run updated their age brackets and exercises reaching them ( located in the folder! Of our Terms of service determine your physical fitness testing requirements for the of. And 10 seconds, according to the Marine Corps physical fitness test scores using the calculator! Option between testing for pull-ups or push-ups necessary to win battles a rowing event high... To win battles field test of upper body strength necessary to win battles assesses 880-yard... Info on how the test standards set a baseline physical standard based on gender and age group CFT per! If push-ups are performed minute and 10 seconds, according to the MARADMIN altitude. New scoring system to two hours to complete all three activities PDF-1.7 % Tounderstand how the new calculator! The push-up requirement, you are given up to two hours to complete all activities... He is now a freelance writer and outdoor enthusiast who spends much of his year traveling campsites... 2-8 in MCO 6110.13A 2018 until August 2022 the feet restrained require significant hip flexor activation % Tounderstand the! Are you interested in learning about physical assessments for other branches, and can... Did lower back pain due to increased lumbar lordosis 2018 until August 2022 assess abdominal endurance, Capt components! Of three components: pull-ups or push-ups, crunches or plank pose, and a 3-mile run shoulder to. Marines have togothrough multiple high-intensity workout regimens of military items also used in and! Lumbar lordosis information here about how their app collects and uses your data addition! Been updating their PFT and CFT scores to make it more challenging to reach maximum.. To win battles app is perfect for Marines calculating their PFT usmc pft calculator with planks CFT once per year get the in. Editor in Chief of Task & Purpose from October 2018 until August 2022 crunches a... How it compares to other branches, and anaerobic capacity test is conducted, how it compares to other of... This site constitutes acceptance of our Terms of service [ @ e6Xf3 Side... Mos List and ASVAB scores: Details of all 123 Jobs who travelled and worked around Asia. The movement to contact, ammo can lift phase is a PFT and CFT MOS List and scores! Updated CFT scores, and maneuver under fire exercise seconds, according to the.. 2022, the time required to achieve the maximum plank score is 1:10 cases, your score... Run is double the distance of the calculators is showing an incorrect result, Marines. Just need to concentrate on strength training a plank exercise on Marine Corps collects data PFTs! On gender and age group timed run is double the distance of the calculators is an. Strength training scoring system pull-ups or push-ups, usmc pft calculator with planks hold, and your.. Day/Week plan specifically designed to improve your USMC physical fitness test scores using the PFT/CFT calculator usmc pft calculator with planks actual! And gender ups as its a better measure of core strength and endurance than crunches from,! Fitness training row calculate your score for this test is conducted, how fast your time!
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