The Charts and Exercise Standards of Selection Preparation

Optimal Scores – What is “Good Enough” to focus on other areas?

Height / Weight _____ / ______

Athletic History __________ Injuries ________ Allergies _________ Other__________

Testing Event Reps / Time

Pushups 80-100 / 2 minutes

Situps / Plank (4 min) Knee up 80-100 / 2 minutes

Pullups 20+

1.5 mile run (Navy, AF) 9 minutes or faster

2 mile run (Army) 12 minutes or faster

3 mile run (USMC) 18 minutes or faster

4 mile timed Run BUD/S 27-28 min or faster

5 Mile run (Army Ranger) 35 minutes or faster

500yd / m swim (Navy / AF) 8:20 or faster

1000m swim with 16:40 or faster

Tread Water (no hands) 10 minutes

Strength / Power Exercises (good enough)

Weighted Pullup (25 lbs) 10-15+

Bodyweight Bench 10-15+

Dead Lift 1.0 - 1.5 bodyweight – 1-5 reps

300 yd shuttle run x 2-3 60 seconds or less

Standing Long Jump 90 inches or more

Squats 1-1.5x bodyweight – 5 reps or more

Lunges Chest carry lunges 400m (40lb)

Hang Clean .5 BW to Bodyweight 5 -10 reps

Grip test? Pullup bar hang? Farmer walk…

OCR racing Try a few for fun

Rucking (pace) 10-12 minute mile (40-50lbs)