Marine Corps Initial Strength Test (IST)

The USMC 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.

Fitness changes within the Marine Corps always are evolving. Over the past several years, the service added the combat fitness test (CFT) and updated the physical fitness test (PFT) and the initial strength test (IST) for new recruits.

The Corps also is adding the option to replace crunches with the plank pose, beginning Jan. 1, 2020.

Fitness is essential to the day-to-day effectiveness and combat readiness of the Marine Corps. The service considers physical fitness an indispensable aspect of leadership. The habits of self-discipline required to gain and maintain a high level of physical fitness are inherent to the Marine Corps way of life and must be a part of the character of every Marine. Marines who are not physically fit can be a detriment to the readiness and combat efficiency of their units. Accordingly, every Marine should engage in an effective physical conditioning platoon (PCP) on a continuing and progressive basis.

The initial strength test for recruits

If you are thinking about joining the Marine Corps, you will have to pass the IST. A shortened version of the PFT, the IST is the first physical test aspiring Marines must pass to attend recruit training. You should practice it on your own before your first time taking it with Marines.

The IST consists of four events: pull-ups, crunches, timed 1.5-mile run and ammo can lift. The minimum and recommended standards for Marine recruits selecting a load-bearing military occupational specialty and passing the IST are as follows:

Those Marines who are not selecting a load-bearing activity MOS like infantry and artillery, etc., should be able to pass the IST with the following minimums:

Men have to complete a 1.5-mile run in 13 minutes, 30 seconds; women have 15 minutes. Both men and women must do 44 crunches in two minutes.

But the goal is not to be at the minimum standards; strive for better than that. Reaching for the maximums is more of the Marine way of thinking and doing.

Note: These recommended standards are my recommendations, not the military’s, for candidates before attending boot camp. Keep in mind that attending boot camp or any Marine Corps training with only minimum standards will not serve you well to be a top performer. Achieving only the minimum standards creates more problems for you with injuries, remedial PT/running programs and distracting you from learning your true job: Being a Marine.

The Marine Corps is a challenging profession. More information can be found at the Stew Smith article archive.

For more specific info on the USMC PFT:

• Physical fitness test anxiety
• Taper before you test
• One month from PFT -- Help!
• PFT: Train for the transition
• The stretching plan
• Tips for better pull-ups
• Pull-up alternatives
• Pull-up push workout
• Pyramid PT
• The proper technique for curl-ups
• Running even faster
• Take 2:00 off your PFT mile
• Passing military swimming tests

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. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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