Stew Smith CSCS - Articles

Marine Corps Fitness Standards - IST and PFT

StewSmith.com | April 2007

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
35 Sit Ups (2 minutes)		35 Sit Ups (2 Minutes)
1.5 Mile Run - 13:30		1 Mile Run - 10:30

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.

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:

Pull-up Push Workout

Pull-up Alternatives

Proper Technique for Crunches

Run Faster 3 Mile Timed Run

Free Three Mile workout Plan:

Passing the Tape Test – Losing Body Fat / Inches / Weight

Lean Down Diet Plan

Stew Smith, former Navy SEAL and fitness writer is certified by the National Strength and Conditioning Association (www.nsca.com) as a Certified Strength and Conditioning Specialist (CSCS). Email him personally at stew@stewsmith.com or stew@mycustomworkout.com

New Venture - www.mycustomworkout.com

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