Jeff Nichols and I recently did a Tactical Fitness Report on how we assess candidates throughout the process of training. Not just as an initial assessment, but this chart can help you see where you meet up on the spectrum of training that will place you in the top 25% of candidates in spec ops selection programs.
The Tactical Fitness Report (video)
The Charts and Exercise Standards of Selection Preparation
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Optimal Scores – What is “Good Enough” to focus on other areas? Height / Weight _____ / ______ Athletic History __________ Injuries ________ Allergies _________ Other__________ |
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Testing Event |
Reps / Time |
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Pushups |
80-100 / 2 minutes |
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Situps / Plank (4 min) Knee up |
80-100 / 2 minutes |
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Pullups |
20+ |
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1.5 mile run (Navy, AF) |
9 minutes or faster |
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2 mile run (Army) |
12 minutes or faster |
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3 mile run (USMC) |
18 minutes or faster |
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4 mile timed Run BUD/S |
27-28 min or faster |
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5 Mile run (Army Ranger) |
35 minutes or faster |
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500yd / m swim (Navy / AF) (yard or meter / second) |
8:20 or faster |
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1000m swim with fins (yard or meter / second goal) |
16:40 or faster |
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Strength / Power Exercises (good enough) |
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Weighted Pullup (25 lbs) |
10-15+ |
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Bodyweight Bench (.75-.90) |
10-15+ |
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Dead Lift |
1.0 - 1.5 bodyweight – 1-5 reps |
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300 yd shuttle run x 2-3 |
60 seconds or less |
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Standing Long Jump |
90 inches or more |
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Squats |
1-1.5x bodyweight – 5 reps or more |
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Lunges |
Chest carry lunges 400m (40lb) |
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Hang Clean |
.5 BW to Bodyweight 5 -10 reps |
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Grip test? |
Pullup bar hang? Farmer walk… |
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OCR racing |
Try a few for fun |
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Rucking (pace) |
10-12 minute mile (40-50lbs) |
Check Out Which Book Is Right For Me?
It depends on many factors that also depend on each other. 
Related Articles:
What is Good Enough - Spec Ops Test
What is Good Enough - Strength Events
TO and THROUGH BUD/S or Selection Programs
So You Wanna Be a Frogman