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Physical Requirements

Recommended Physical Training Program

The following is a recommended PT program to prepare for 1) Orientation and 2) Navy ROTC. It is not necessary to be able to finish this PT program to be able to complete Orientation. However, if you are able to complete this program, you will have no trouble with the Navy/Marine Corps PFA/PFT.

NAVY RUNNING SCHEDULE (MILES)

WEEK	MON	TUES	WED	THURS	FRI	SAT
WEEK #1	1	OFF	1	OFF	PFA	2
WEEK #2	2	OFF	1	OFF	PFA	2
WEEK #3	OFF	OFF	OFF	OFF	OFF	OFF
WEEK #4	2	OFF	2	OFF	PFA	2
WEEK #5	2	2	OFF	2	PFA	2
WEEK #6	2	2	OFF	2	PFA	2
WEEK #7	2	2	OFF	2	PFA	2
WEEK #8	2	2	OFF	2	PFA	3
WEEK #9*	2	2	OFF	2	PFA	3

*Once you reach the end of Week 9, work on decreasing your 1 mile pace.

MARINE OPTION RUNNING SCHEDULE (MILES)

WEEK	MON	TUES	WED	THURS	FRI	SAT
WEEK #1	2	OFF	2	OFF	PFT	2
WEEK #2	2	OFF	2	OFF	PFT	2
WEEK #3	OFF	OFF	OFF	OFF	PFT	OFF
WEEK #4	3	OFF	3	OFF	PFT	3
WEEK #5	2	3	2	OFF	PFT	4
WEEK #6	2	3	2	OFF	PFT	4
WEEK #7	3	4	2	OFF	PFT	4
WEEK #8	3	4	3	OFF	PFT	4
WEEK #9*	3	4	3	OFF	PFT	4

*Once you reach the end of Week 9, work on decreasing your 1 mile pace.

PHYSICAL TRAINING SCHEDULE (*PERFORM MON/WED)

([Sets] X [Repetitions])

WEEK	PUSH-UPS	SIT-UPS	PULL-UPS (Marine Option)
WEEK #1	4X15	4X20	3X3
WEEK #2	5X20	5X20	3X3
WEEK #3	5X25	5X25	3X4
WEEK #4	5X25	5X25	3X4
WEEK #5	6X25	6X25	2X8
WEEK #6	6X25	6X25	2X8
WEEK #7	6X30	6X30	2X10
WEEK #8	6X30	6X30	2X10
WEEK #9	6X30	6X30	3X10

*On Fridays perform the PFA/PFT.

NAVY PFA / MARINE CORPS PFT

PFA (NAVY)	PFT (MARINES)
Max number of Sit-ups in 2 min	Max number of Sit-ups in 2 min
Max number of Push-ups in 2 min	Max Pull-ups
1.5 mile run	3 mile run

NAVY OPTION GOALS

GOAL:	MEN	WOMEN
Sit-ups	109	109
Push-ups	92	51
1.5 mile run	8:15	9:29

NAVY PFA STANDARDS (REF: OPNAVINST 6110.1H)

Maximum Weight For Height Screening Table

Physical Readiness Test Standards (17-19 YOA)

Physical Readiness Test Standards (20-24 YOA)

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