USMC IST and PFT Changes - StewSmith.com - Preparing Americans for Military, Special Ops, Police, and Fire Fighting Professions

Marine Corps Fitness Standards - IST and PFT

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

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

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:

Minimum Standards	Recommended Standards
Male	Male
- 3 Pull Ups	- 10-15 Pull Ups
- 44 Crunches	- 80-100 Crunches (2 minutes)
- 34 Pushups	- 70-80 Pushups
- 1.5 Mile Run - 13:30	- 1.5 Mile Run (Sub 10:30)
Minimum Standards	Recommended Standards
Female	Female
- 1 pullup	- 5 pullups
- 44 Crunches (2 minutes)	- 75 Crunches (2 minutes)
- 15 Pushups	- 30 pushups
- 1.5 Mile Run - 15:00	- 1.5 Mile Run - 12:30

The Initial Strength Test (IST) Future Changes

PLANK POSE: The plank pose is potentially going to be a replacement exercise for the crunch event. Practice plank poses NOW as the max points for plank is going to be in the 5 minute zone most likely.

NOTE from Author: *These recommended standards are MY recommendations not the Marine Corps for candidates PRIOR to attending Boot Camp. Keep in mind that attending Boot Camp or any USMC training with only minimum standards will not serve you well to be a top performer. In fact, achieving ONLY the minimum standards create more problems for you with injuries, remedial PT/running programs, and distract you from learning your true job - being a Marine.

Exceeding the Standard IS the standard!

In Accordance with Marine Corps Order (MCO) P1100.72B page 148 discusses IST fitness and weight standards. MILITARY PERSONNEL PROCUREMENT 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.

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

Marines will perform "dead-hang" pull-ups or pushups, abdominal crunches, and a 3.0-mile run. Now Marines can opt out of pullups and perform pushups, but you cannot max the PFT if pushup are performed. If you max the pullups you can 100 points for that event. If you max the pushups, you only get 70 points for that event so your max possible PFT score will be 270 if you pick pushups.

Focus on building your strength to MAX the PFT. Do not even concern yourself with the minimum standards. Because, you have to score higher now in 2019. The minimum passing score for both the PFT and CFT has changed. Marines cannot score the minimum standards and still pass, enforcing the mantra, Exceeding the standard IS the standard. Men and Women also have to perform a higher amount of pullups to max the pullup test now.

Men / Women Pullups Standards (Max / Min)

Men Marine Pullup Standards / Age
Age Group	Minimum	Maximum
17-20	4	20
21-25	5	23
26-30	5	23
31-35	5	23
36-40	5	21
41-45	5	20
46-50	5	19
51+	4	19

Women Marine Pullup Standards / Age
Age Group	Minimum	Maximum
17-20	1	7
21-25	3	11
26-30	4	12
31-35	3	11
36-40	3	10
41-45	2	8
46-50	2	6
51+	2	4

Maximum Points is 100 and Minimum Points is 40 for each age group

If you want to not do pullups, try pushups now:

Men / Women Push-ups Standards (Max / Min)

Men Marine Pushups Standards / Age
Age Group	Minimum	Maximum
17-20	42	82
21-25	40	87
26-30	39	84
31-35	36	80
36-40	34	76
41-45	30	72
46-50	25	68
51+	20	64

Maximum Points is 70 / Minimum Points is 40 for each age group

Women Marine Pushups Standards / Age
Age Group	Minimum	Maximum
17-20	19	42
21-25	18	48
26-30	18	50
31-35	16	46
36-40	14	43
41-45	12	41
46-50	11	40
51+	10	38

Men / Women Crunches Standards / Age

*Note: there is a potential change of replacing crunches with plank pose in the near future. Practice getting a 5 minute plank post to max the test.

Men / Women Crunches Standards / Age

Men Marine Crunches Standards / Age
Age Group	Minimum	Maximum
17-20	70	105
21-25	70	110
26-30	70	115
31-35	70	115
36-40	70	110
41-45	65	105
46-50	50	100
51+	40	100

Women Marine Crunches Standards / Age
Age Group	Minimum	Maximum
17-20	50	100
21-25	55	105
26-30	60	110
31-35	60	105
36-40	60	105
41-45	55	100
46-50	50	100
51+	40	100

Men and Women 3 Mile Run Standards / Age

Men Marine Three Mile Standards / Age
Age Group	Minimum	Maximum
17-20	27:40	18:00
21-25	27:40	18:00
26-30	28:00	18:00
31-35	28:20	18:00
36-40	28:40	18:00
41-45	29:20	18:30
46-50	30:00	19:00
51+	33:00	19:30

Women Marine Three Mile Standards / Age
Age Group	Minimum	Maximum
17-20	30:50	21:00
21-25	30:50	21:00
26-30	31:10	21:00
31-35	31:30	21:00
36-40	31:50	21:00
41-45	32:30	21:30
46-50	33;30	22:00
51+	36:00	22:30

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:

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.

Feel free to email me if you have any questions at stew@stewsmith.com

TRX Workouts - This is a great device to use if you are failing at pushups and pullups. The TRX rows will help you build your chest, shoulders, triceps and bicep / back muscles like a set of weights, but also work the core at the same time.

If you are interested in fitting pyramid workouts into a comprehensive training

program check out the StewSmith eBook Fitness Store.

Meet Stew | Testimonials | YouTube | Fitness Articles | Online Coaching | FREE Workouts | Catalog

About Stew Smith

Social Network

Our passion is tactical fitness - in fact - we train local young men and women for free more than 500 hours a year. Your purchases help us operate our FREE training for the Heroes of Tomorrow where we see between 4,500 - 5,000 people a year for FREE training.

Meet Stew | Testimonials | YouTube | Fitness Articles | Online Coaching | FREE Workouts | Catalog

About Stew Smith

Newsletter sign up

Social Network

Our passion is tactical fitness - in fact - we train local young men and women for free more than 500 hours a year. Your purchases help us operate our FREE training for the Heroes of Tomorrow where we see between 4,500 - 5,000 people a year for FREE training.