Meeting Military Fitness Standards

The Army Combat Fitness Test has six events that assess your ability to perform physical tasks you may encounter in combat conditions:

1. Strength deadlift: You must perform a three-repetition deadlift with the weight increased with each repetition. The weight range of the deadlift is 120 to 420 pounds. The deadlifts replicate picking up ammunition boxes, a wounded soldier, supplies or heavy equipment.
2. Standing power throw: You will need to toss a 10-pound ball backward as far as possible to test the muscular explosive power that you may need to lift yourself or a fellow soldier over an obstacle or to move rapidly across uneven terrain.
3. Hand-release pushups: You will have two minutes to do as many hand-release pushups as possible. Depending on your job, there may be a minimum number you are required to complete. These are similar to traditional pushups, but at the down position, you lift your hands and arms from the ground and then reset to do another pushup.
4. Sprint/drag/carry: You must run five times up and down a 25-meter lane, sprinting, dragging a sled weighing 90 pounds and then carrying two 40-pound kettlebell weights. This can simulate pulling a soldier out of harm’s way, moving quickly to take cover or carrying ammunition to a fighting position or vehicle.
5. Plank: You must maintain a proper plank position for as long as possible. This exercise replaces the leg tuck, which may not accurately assess core strength among those who lack the upper body strength required for the exercise.
6. Two-mile run: This is a timed run to build endurance and cardiovascular strength.

You must complete all of these events in under 50 minutes.

The Navy Physical Readiness Test measures muscular endurance and aerobic capacity. It also includes a body composition assessment measuring height/weight, abdominal circumference and body fat. The Navy conducts PRT twice a year for all active-duty and reserve sailors, and recruits at boot camp are also evaluated.

The PRT has three events: push-ups, forearm plank and a 1.5-mile timed run. The alternate cardio options to the 1.5-mile outdoor run/walk include the following: a timed 500-yard swim, 12-minute stationary cycle or 1.5-mile run/walk on a treadmill. Your commanding officer can choose to permit alternate cardio.

• 1.5-mile run: Run 1.5 miles as quickly as possible.
• 500-yard swim (alternate cardio): Swim as quickly as possible.
• Stationary cycle (alternate cardio): Burn the maximum calories possible in 12 minutes.
• 1.5-mile treadmill: Run/walk for best time.
• Push-ups: Do as many push-ups as you can in two minutes.
• Forearm plank: Hold the proper position for the forearm plank for as long as you can or until time is up.

The Navy offers several free tools to help you prepare for the PRT, as well as maintain your health and fitness.

• Official Navy PFA focuses on health and fitness, including good nutrition, meal plans and training videos for bettering your form and time on the PRT.
• Navy Operational Fitness and Fueling System is a series of apps that provides best-in-class physical fitness and nutrition information for sailors with different fitness objectives and in different training situations. NOFFS includes:
  • Strength Series to develop the strength needed to perform at the highest levels.
  • Endurance Series to develop cardiovascular fitness while improving muscular strength.
  • Sandbag Series for training in environments with limited equipment options.
  • Operational Series with training plans for different Navy platforms: submarines, large-deck and small-deck ships, and group training.

In addition to assessing fitness by gender and age, scoring for the ACFT may change depending on your occupational specialty. If you are in a more physically demanding job, you may see tougher minimums. Check with your unit for the requirements you must meet.

PRT scoring has five categories – (1) outstanding (levels: high, medium, low); (2) excellent (levels: high, medium, low); (3) good (levels: high, medium, low); (4) satisfactory: (levels: high, medium) and (5) probationary. To pass the PRT, you must achieve a score of probationary or higher in all three events.

Check to see the latest updates from the Navy on how the exercises are used and scored in the PRT.