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                            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

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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: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.

 


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


TRX Train Like the Pros

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. 


Published Books Available in Stores and at Stew Smith Fitness

tactical
book
11 1 1

Tactical Fitness / Tactical Strength / Tactical Mobility  |  More Info 
The Navy SEAL Weight Training Workout   |  More info   
Complete Guide to Navy SEAL Fitness
     |    More Info    

Maximum Fitness     |    More Info     
The Special Operations Workout     |   More Info   
The SWAT Workout - From Recruit to SWAT      |  More Info   

Warrior Workouts Vol 1  |   Vol 2   |    Vol 3

  

 

About Stew Smith

Stew Smith is a former Navy SEAL, Military.com Fitness Contributor and 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. 

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