Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting

Meet Stew Testimonials  | Videos  | Articles  | Favorite Workouts  | FREE Workouts | Contact /Newsletter

 

Marine Corps Fitness Standards - IST and PFT

New ebook available

StewSmith.com | See the new eBook - Ace the USMC IST and PFT

The USMC calculator is located here:   http://usmc.pftcalculator.com

1

 

The Physical Fitness Test is administered every six months. All Marines are provided time to train and are expected to maintain an adequate degree of physical fitness. The standard physical fitness test consists of three events that measure cardiovascular endurance, muscular strength and endurance and mobility.

 

 

The Initial Strength Test (IST) for Recruits

If you are thinking about joining the USMC, you will have to pass the IST – Initial Strength Test.  The IST is a shortened version of the USMC PFT, a recruit only has to do pull-ups, sit-ups, and a 1.5 mile run.  The minimum standards for passing the Initial Strength Test are as follows:
 

Male

 

Female

 

 

 

2 Pull Ups

 

Flexed Arm Hang - 12 seconds

44 Crunches  (2 minutes)

 

44 Crunches (2 Minutes)

1.5 Mile Run - 13:30

 

1.5 Mile Run - 15:00

Recommended Standards are below:

Male

 

Female

 

 

 

10 Pull Ups

 

Flexed Arm Hang - 30 - 45 seconds

80 Crunches in 2 minutes

 

60-80 Crunches in 2 minutes

1.5 mile run in 10:30

 

1.5 mile run - 12:30




In Accordance with Marine Corps Order (MCO) P1100.72B – page 148 discusses IST fitness and weight standards.  MILITARY PERSONNEL ROCUREMENT MANUAL, VOLUME 2, ENLISTED PROCUREMENT, paragraph 3274, all Marine Corps recruits, male and female, requiring recruit training (boot camp) are required to pass the IST prior to shipping to recruit training.

The USMC Physical Fitness Test (PFT) 

Male Marines will perform "dead-hang” pull-ups, abdominal crunches, and a 3.0-mile run. Female Marines will complete the "flexed-arm" hang, abdominal crunches, and a 3.0 - mile run with a pull-up option. 

Check out this USMC PFT grading chart below to figure out where your fitness level stands compared to a U.S. Marine.  

See recent changes to PFT Scores / Replacing Pullups with Pushups option

Marine Corps Physical Fitness Test Points - Male

Points

Pull-Ups

Crunches

3-Mile Run

100

20

100

18:00

99

 

99

18:10

98

 

98

18:20

97

 

97

18:30

96

 

96

18:40

95

19

95

18:50

94

 

94

19:00

93

 

93

19:10

92

 

92

19:20

91

 

91

19:30

90

18

90

19:40

89

 

89

19:50

88

 

88

20:00

87

 

87

20:10

86

 

86

20:20

85

17

85

20:30

84

 

84

20:40

83

 

83

20:50

82

 

82

21:00

81

 

81

21:10

80

16

80

21:20

79

 

79

21:30

78

 

78

21:40

77

 

77

21:50

76

 

76

22:00

75

15

75

22:10

74

 

74

22:20

73

 

73

22:30

72

 

72

22:40

71

 

71

22:50

70

14

70

23:00

69

 

69

23:10

68

 

68

23:20

67

 

67

23:30

66

 

66

23:40

65

13

65

23:50

64

 

64

24:00

63

 

63

24:10

62

 

62

24:20

61

 

61

24:30

60

12

60

24:40

59

 

59

24:50

58

 

58

25:00

57

 

57

25:10

56

 

56

25:20

55

11

55

25:30

54

 

54

25:40

53

 

53

25:50

52

 

52

26:00

51

 

51

26:10

50

10

50

26:20

49

 

49

26:30

48

 

48

26:40

47

 

47

26: 50

46

 

46

27:00

45

9

45

27:10

44

 

44

27:20

43

 

43

27:30

42

 

42

27:40

41

 

41

27:50

40

8

40

28:00

39

 

x

28:10

38

 

x

28:20

37

 

x

28:30

36

 

x

28:40

35

7

x

28:50

34

 

x

29:00

33

 

x

29:10

32

 

x

29:20

31

 

x

29:30

30

6

x

29:40

29

 

x

29:50

28

 

x

30:00

27

 

x

30:10

26

 

x

30:20

25

5

x

30:30

24

 

x

30:40

23

 

x

30:50

22

 

x

31:00

21

 

x

31:10

20

4

x

31:20

19

 

x

31:30

18

 

x

31:40

17

 

x

31:50

16

 

x

32:00

15

3

x

32:10

14

x

x

32:20

13

x

x

32:30

12

x

x

32:40

11

x

x

32:50

10

x

x

33:00

* Round up all values (e.g., 18:01 to 18:09 equals 99 points)

In order to pass the semi-annual fitness test, Marines must perform the minimum acceptable performance requirements shown in the chart below. Additionally, they must have enough overall points to meet the 3rd class fitness requirements (see below).

Minimum Fitness Requirments for Each PFT Event - Males

Age

Pull-Ups

Crunches

3-Mile Run

17-26

3

50

28:00

27-39

3

45

29:00

40-45

3

45

30:00

46+

3

40

33:00

 

Marine Corps PFT Classification Scores - Male and Female

Class

Age 17-26

Age 27-39

Age 40-45

Age 46+

1st

225

200

175

150

2nd

175

150

125

100

3rd

135

110

88

65

Marine Corps Physical Fitness Test Points - Female

Points

Flexed-Arm Hang

Crunches

3-Mile Run

100

70 sec

100

21:00

99

 

99

21:10

98

69 sec

98

21:20

97

 

97

21:30

96

68 sec

96

21:40

95

 

95

21:50

94

67 sec

94

22:00

93

 

93

22:10

92

66 sec

92

22:20

91

 

91

22:30

90

65 sec

90

22:40

89

 

89

22:50

88

64 sec

88

23:00

87

 

87

23:10

86

63 sec

86

23:20

85

 

85

23:30

84

62 sec

84

23:40

83

 

83

23:50

82

61 sec

82

24:00

81

 

81

24:10

80

60 sec

80

24:20

79

 

79

24:30

78

59 sec

78

24:40

77

 

77

24:50

76

58 sec

76

25:00

75

 

75

25:10

74

57 sec

74

25:20

73

 

73

25:30

72

56 sec

72

25:40

71

 

71

25:50

70

55 sec

70

26:00

69

 

69

26:10

68

54 sec

68

26:20

67

 

67

26:30

66

53 sec

66

26:40

65

 

65

26: 50

64

52 sec

64

27:00

63

 

63

27:10

62

51 sec

62

27:20

61

 

61

27:30

60

50 sec

60

27:40

59

 

59

27:50

58

49 sec

58

28:00

57

 

57

28:10

56

48 sec

56

28:20

55

 

55

28:30

54

47 sec

54

28:40

53

 

53

28:50

52

46 sec

52

29:00

51

 

51

29:10

50

45 sec

50

29:20

49

 

49

29:30

48

44 sec

48

29:40

47

 

47

29:50

46

43 sec

46

30:00

45

 

45

30:10

44

42 sec

44

30:20

43

 

43

30:30

42

41 sec

42

30:40

41

 

41

30:50

40

40 sec

40

31:00

39

39 sec

x

31:10

38

38 sec

x

31:20

37

37 sec

x

31:30

36

36 sec

x

31:40

35

35 sec

x

31:50

34

34 sec

x

32:00

33

33 sec

x

32:10

32

32 sec

x

32:20

31

31 sec

x

32:30

30

30 sec

x

32:40

29

29 sec

x

32:50

28

28 sec

x

33:00

27

27 sec

x

33:10

26

26 sec

x

33:20

25

25 sec

x

33:30

24

24 sec

x

33:40

23

23 sec

x

33:50

22

22 sec

x

34:00

21

21 sec

x

34:10

20

20 sec

x

34:20

19

19 sec

x

34:30

18

18 sec

x

34:40

17

17 sec

x

34:50

16

16 sec

x

35:00

15

15 sec

x

35:10

14

x

x

35:20

13

x

x

35:30

12

x

x

35:40

11

x

x

35:50

10

x

x

36:00

Minimum Fitness Requirments for Each PFT Event - Females

Age

Flexed-Arm Hang

Crunches

3-Mile Run

17-26

15 Seconds

50

31:00

27-39

15 Seconds

45

32:00

40-45

15 Seconds

45

33:00

46+

15 Seconds

40

36:00

 

 

 

 

 

 

 

 

 

 

 

 

Marine Corps PFT Classification Scores - Male and Female

Class

Age 17-26

Age 27-39

Age 40-45

Age 46+

1st

225

200

175

150

2nd

175

150

125

100

3rd

135

110

88

65

 USMC is a challenging profession and more information can be found at the StewSmith.com Article Archive

 For more specific info on the USMC PFT read the following related articles:1

Pullups - Start here is you cannot get any or too few under the required minimum

Pullup Push Program - Start here if you goal is to max the pullup test (20) and can do 5-10 reps already.

Crunches - Learn to pace yourself with a two minute crunch test to easily max the test

Running Plans - Start here if a beginner

Running to ace the test - Max the Run Program phase 1

Running fast for 3 miles - Max the Run Program phase 2

__________________________________________________________________________________________


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

 

Stew Smith is a former Navy SEAL and Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association.  He specializes in military and law enforcement fitness, particularly Special Operations units.  Please feel free to email him at Stew@stewsmith.com with any comments or questions.

                

BOOKS / eBOOKS / DVDs

flag.gif - 12306 Bytessealpin.jpg - 3244 Bytessfjpg.jpg - 5513 Bytes1ranger.jpg - 3266 Bytes aflogo.jpg - 8052 Bytes1swcc.jpg - 3028 Bytes FBI

Published Books / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
- Circuit Training 101 ebook

NEW Obstacle Course Race Ebook
 

The Special Forces Physical Fitness Workouts

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout



The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT

 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout
 


 
 

TRX Train Like the Pros

       


Some Titles Above available in Print Softcover Format

to www.stewsmith.com