The Special Operations Fitness Test
The Special Operations Fitness Test is made in honor of the quiet professionals and elite members of the Special Operations community who train like professional athletes and who put their lives on the line as they engage and defeat the enemies of freedom all over the world by land, sea & air.
The Special Operations Fitness Test will give you a glimpse of what it takes to make it in the prestigious tribe of the best of the best.
I highly recommend that you only attempt this fitness test if you are already in great shape and only if you have mitigated the risks associated with such an extreme fitness test.
Do it for fun. Do it with friends. Or do it to see if you have what it takes.
All proceeds from this KZhead video will be donated to the Special Operations Warrior Foundation: specialops.org/
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This is straight up infinitely more inspiring than the army recruiting team.
Private potato is the only inspiration I need .
That army video was an embarrassment to the nation.
@@djharto4917 it’s done on purpose, to weaken the US. US is lead by traitors.
@@djharto4917 have you seen the British one? Now look at the Chinese one filled with rap and action cuts.
Glad you liked it, WP
I'm a 60 year old computer programmer. I've done the 12 mile ruck march in less than 3 hours (with a minute and a half to spare). Still working on the other requirements...
Awesome!! Stay hard!
Nice how much elevation? Assuming these ruck marches have to be pretty flat to hit 3 hours
I finished my 12 miler in 2:53:00 but that was in 2004 for the EIB @ good ol Ft. Bragg. I love these videos reminds me of what could have been. Keep them coming.
Wow! I feel like the ruck march is the hardest.
@@rainypath96 very very hilly
Even if you can't do this test yet, no special forces soldier was born. Every one had to work hard to get to where they are. It's not an overnight change but there are thousands who have done it before and you can be one of the next thousand.
Here are my current numbers: Pushups: 63 Sit-ups: 71 Pull-ups: 12 1 Mile Run: 6:45 1000m Swim: NOT DONE 12 mile ruck: 2:48:45 I’m going to update this comment when I learn how to swim- fast.
?
(
Update: Push-ups: 77 Sit-ups: 70 Pull-ups: 12 1 mile: 6:00 12 mile ruck: 2:03:15 These are all PR’s not done back to back
@@curingthenaivete1642 This is insane dude, i used to run a 6:45 mile but now im at a solid 8, do you have any tips?
Any Updates with your SF Selection Standards?
The ruck and uniform swim sound by far the hardest.
My fear of rucking is tweaking a joint, or, at the very least, doing it early in the test and being unable to finish.
@@AguyR1401 Also 12 miles is quite a distance, I don't know of any non paved paths that go that far.
@@Tovashi Walking 12 miles is difficult, let alone with a 80 pound rucksack 😭
@@Tovashi I haven't even attempted doing a full ruck yet, I've only been going on runs 1-5 miles, but I do the same thing around my neighborhood 😅
@@SMM_NAA find a trail that you can use as a loop
“Do not run”...all footage shows rangers ruck running.
Well the concept is if you can work it in a 2hr 30 min stride/walk pace then when you RUN it should be significantly lesser time but if you have to run to achieve the minimum then your gonna have a hard time keeping up with your team if they can walk a 12 mile at less than 2 hr 30
I added the message "only run during higher priority missions / training events" into the video because I think it is best for your knees and back to ruck during your individual training ... but to run when you have a no fail training event or mission that is time sensitive. If you always run then you are going to beat yourself down. And since this is a pass/ fail event and the recommended time is 3 hours... there is no need to run.
@@LifeisaSpecialOperation how come the pull ups are third in order and not first?
@@SuperColonel91 why should they be first instead of third?
@@andrewfriedman4972 because I figured that if you did the pull ups first you won't be as tired After doing the push Ups
I'm Marine Veteran and 55 years old except for the swim I can complete this test right now 150 situps 10 miles full gear at 8-minute miles were some of what we had to go through
I have been tailoring my workouts and excercising for the past year so that I can pass this fitness test at 15 years old. Thanks for the standards!
I love this challenge. At 56 years old, I’m going to do this next week while I’m on vacation.
Good Luck
How did it go
@@val-wx8kn he went for the beach and cocktails option instead ☺️
Jay.. How did it work out?
I am 59 and will be building up to this for my own health and fitness experience. It will take time to do this and I will take my time to do this safely
Hey!!! I’ve always looked at my toughest challenges since a young man playing spec ops video games; and in my toughest situations have always thought to myself; “how would a special operator handle this?” And its gotten me throug some tough times. Love the channel; so applicable and for me, cathartic. Lol! Love your work.
I always wanted to join the Special forces, it's one branch equivalent to Seals, (not from America.) I ended up in the regular infantry, but I kept training like I wanted to be ready for the Special forces, in the end, I ended up having the highest distinction from all the other soldiers, I was even asked by the officers how come I didn't join the Special forces, when I told them what happened and failed the graduation training, they kept their mouths shut and just told me congratulations for even trying, I'm a civilian now, in my 27 years if age, And I still train with running, push ups, pull ups, sit ups and swimming, always outside in the wilderness, and often I go hiking and sometimes trekking with my 2 best friends, one whom I served with and he was my sergeant. Never stop training gentlemen, even after you become a civilian.
When I was young this was common practice for me, especially in the Army but at near 60 this is impossible. 😳. I still have gas left in the tank but no way can I do all that in minutes no more. Time is Undefeated even to the Greatest Warriors
@@tonyaviles5308 you know you can google this stuff right? I mean come on guy
@@ericjill8024 Thx. I believe you drove truth into him because he deleted his comment
@@SeemsFutileNow lol I don’t even remember his BS. I really need to have a sighn around my neck with my name and address
@@ericjill8024 😊
The way you broke this down was really interesting. Giving a part of the fitness test to each sof unit. It's really cool man
Back in the day... 100 pushups, 100 sit ups, 10 pull ups, 2 miles in 10:15. I was never tested on swim and the evening of our 25 mile ruck, I was called back to base camp. From there, I left the Army and transferred to the Navy. I worked on radar and tactical data computers and got out of shape. Now I'm 55... Maybe if I did 1/3 of this... that would be good for my age.
Cool how the slogan of each SOF unit is used every for each exercise, to remind folks of how all these units reinforce those values & how it ties into the sort of fitness expectation they have of all prospective candidates as well as active operators as well.
I’m going aircrew as a marine, but I expect myself to perform at the level of a Raider/SEAL. Most of these standards I already met to make AC, but the 80 push-ups got me. Appreciate the video.
What’s the reasoning behind the push-ups
Good luck in your career are you our of training now
In the Marine Corps, we were required to execute 20 pull ups, 80 sit-ups and a timed 3 mile run. I don’t know why push-ups weren’t required, as it is an excellent exercise and indicator of upper body strength. In boot camp, the swim qualification didn’t necessarily determine how strong of a swimmer you were, just not drowning was the goal and it wasn’t easy treading water with a uniform on. Swimming wasn’t a part of the PFT in the fleet after boot camp, though being an amphibious unit it probably should have. It depends on the unit but 10-15 mile forced marches with full gear (I was an M-60 machine gunner) was common for us. To become MEU/SOC qualified before our Mediterranean deployment, we were force marched 25 miles in full gear and then did about 15 in the hills of France. I was in great shape in those days and can still do 80 push-ups now but these jobs are for the young and I appreciate each and every one of them. I proudly thank everyone who served.
I'm hoping to go into Marsoc in the Marines even though it might seem like a stretch of confidence but I'm gonna keep at it. Currently at 88 pushups (2 min) 15 pullups 105 crunches (2 minutes) 6:06 1 mile
@Nuff In from a sport educational view that’s the most wrong thing you could do. This workout could be a Weekly stresstest but not as averaged training. It’s an completely overdose on all parts of training from strength, endurance, flexibility, cardiovascular till balance. Alternating Training to get a higher pace is ok. But for progression workouts you should never go over the 40min. After that your cortisol level rise and prolong your recovery timing. You could do 2 PTs a day with an stable recovery timeline between. Or train 4-6 times a week and doing all 3 weeks an recovery week to stay healthy. Day 1,3,5: I do medium Full Body workouts Day 2,4 cardio ( running, sprinting, agility stuff) 2 times a week fighting sports mostly/ day2 and 6
@Nuff In thanks for the heads up and advice. Appreciate it
If your numbers are honest you should have no trouble with physical standards in any Special Operations.
These are great numbers. Make sure your mind game is also as strong.
These are great numbers but speaking from experience, you have to raise the crunch numbers and distance for your runs. The standard for maxing out Marine PFT crunches is 115 in 2 minutes and finishing the 3 miles in 18 minutes or less. Anything less than a 20 minute 3 mile is going to make you stand out out to the MARSOC recruiters. During MCT/ITB, there will always be a recon recruiter who approaches your platoon and during your MOS School, a MARSOC recruiter will approach you. The option to join will only be given to Active Duty Marines so make sure you take the right contract.
Although i am 14 i will try my best to complete it
SOF fitness standards are for the 17 age range. You’re not that far off.
Don't try, do.
Don’t. You’re gonna end up injured. Wait a few more years for your body to mature
Wait till your fully grown. You can damage your body
Do or do not. There is no try
Most of my groups failure was in the swimming in fatigues and boots. The pullups I think I struggled but passed. I ran the mile in 5:20 and we did a 10 mile run in 90 minutes. I could do 130 situps and 100 pushups total, I met the time limit. We also did monkee bars 90 was max and I did 114 with a lot of practice, I pased the inverted low crawl maxed it but it took a lot of practice .,,.. READ THE REQUIRMENTS TO YOURSELF "OUT LOUD" and each word is important. "touch" is not the same as "grab" and that was killing me in the monkee bars (grabbing is was 40 bars in one minute, touching I hit 114 in one minutes, fail vs excell ). My assignment as Special Forces A Team Medic was so important to me, and I was pround to stand with my Team. D.O.L.
Can’t wait to try out this challenge over the summer. So inspirational
As a fish at Texas A&M class of 1984 we did basically 84 of everything. It was called a class set and it was expected to do them all. I honestly don’t remember pull ups only because we didn’t have that option in the dorm.
Interesting, how times have changed. RIP is now RASP. APFT is back and forth with Combat Fitness Test. Seeing this video gives me Motivation to get back up to a good standard, no matter what your employer, capacity, and/or occupational specialty code is. I'm going to set this as my primary fitness goal to achieve for 2024, especially if I decide to re-up with an age-waiver. Pre-Corona, I was in 195-200lbs fighting weight, training BJJ, rowing, climbing/mountaineering in both Alpine and sub-Alpine conditions... Then Corona Plandemic hit, and I began drinking heavily, eating poorly, and unable to burn off all those dead calories from drinking to excess. Then I had a hernia surgery. Pre-Plandemic, I could meet those standards, no question, breaking 20 pull-ups, 25 if going until failure. Dips 32, 5:56 1mile time and a 12:20 two mile, and all sorts of calisthenics and BJJ drills. Push ups, sit ups, not how many; rather, how long do you want me to go for... Now, not so agile, nor lean, nor have anywhere near pre-plandemic endurance and/or expolsive strength. I've got to shed some beer and milkfat weight, I've already began an intermittent-fasting, calorie-deficient diet. 30 days in, ten lbs down already, many more to go. Great video.
Happy memorial day and thank you for all you've done. You're a real one.
Memorial Day is the day to remember those who have fallen. Most (alive) veterans find it awkward to be appreciated on a day such as one for remembering those who’ve passed.
@@1ute I wasn't saying that for him to be remembered I mean his actions that have saved so many lives
Wow. Amazing delivery and super inspiring. I'm doing OCS this summer for the USMC and afterwards hope to shoot for Recon post-TBS. This is a great start!!!
I am just blown away at how FIT our men are. BRAVO to all service men and women!
It would be greatly appreciated to watch a video of your personal experience as a SF officer sir. Many of us are looking to understand what the officer route for Army SOF units are like. It would be appreciated.
It is incredible what ops can do. I could do swimming from that list without prep....but rest, well lasy time I tried was at my 20ties. Now I can only dream about it
Damn. I have a long way to go. I graduate college in a year and want to go SF. Currently at 40 pushups (2 minutes) 60 situps (2 minutes) 7 pullups 7:00 mile
Aim to run the desired mile pace for 20mins (e.g. 15kmh), for confidence and ability. I recommend adding 20min tempo runs 2x a week. If you want to quit at 10mins that's a good sign. Find out what constant speed you can do and just add .1, or .2 kmh each run: that way, unless you're having an off day, you know you can do the next run as you could do the last. It's just a matter of putting in the same effort each run. Maybe use a treadmill to maintain pace for these runs. Come the last minute or 30s up the pace to a sprint. Bear in mind: you can run as long as you want but if you don't do speed running you won't get faster. You could also do 1x or 2x 20mins intervals a week e.g. 2mins@12kmh > 1min@18kmh (find your speed). Each week remove 10s from rest speed, or add 10s to sprint; or do both. I personally consider the 20min run the shortest for fitness improvement; ideal for speed endurance; and short so convenient and not boring. You can also do them on consecutive days because your legs won't be so battered; which means you can be flexible with them in your programme too (e.g. 2 days on, 2days off etc). Try it for a month, see why happens.
Everyone seems to teach how to do a sit up, push up etc... but I had to "learn to run" in the Army.... almost bouncing... proper way to breath... proper way to swing arms... putting Vicks vapor rub on chest and under lip before run...how to rest... how to set pace... running is the second most complex part of Army fitness... Learning to Swim long distance fast is tough as well and has it own tricks
Why go to San Francisco when u can go to Cali
@@YoYo-vb7qn okay great thanks Ive been running for 45ish minutes every run and it does get a little boring towards the end
@@victormorrison441 I think running isn't as straight forward as the static exercises
Awesome!! 👍 God bless..🙏💖🕊️
Oh yea ! Definitely giving this a go! Super hype about it!
I DEFENITLY USE THIS AS MY GOLE FOR MY FITNES WORKOUT ...THANKS BRO FROM IRAN TEHRAN
Thanks for the content. Standards to keep in mind while I work every day.
Still have two years in highschool. Will join LAT SOF after graduation. 75 pushups (2min) 69 sit ups (2min) 23 pull ups 7:05min mile Am yet to attempt the ruck march and the 1km swim
❤, I will have to write this down and work up to it. I am 54. We have a PT for my security job: 12 flights of stairs ( 271 steps) up and down. Go to the 4th floor, run a .5 miles across and down 5 floors in 10 minutes 59 seconds. I did it in slower time. I am not in the greatest shape but, not the worst either..
I've done something similar before, I can easily meet the standard requirements of all, except the swim. It absolutely killed me to even attempt something near that distance yet alone in that time. It's definitely something that I will be looking to improve upon. Really good video!
get some technique lessons. lots of people don't breath or they take a breath and hold it till just before taking the next breath. start exhaling as soon as put head back in the water. if can do the other stuff then you have the strength and stamina..now its just mental and technique.
You are unique man, it is perfect results.👍
These are my fitness goals, For this year.
Awesome. Thank you for sharing!
New physical goal - thanks 😊
I'm 68 yrs old and an Army infantry veteran from way back. I've been physically active most of my life, love rock climbing, and am still doing so with much younger partners on a fairly regular basis. I want to build up to and try to qualify physically for this Special Forces test. Many events I can already perform, even with extra weight added, but I need to test myself with the swim, the run and the ruck for time. Thanks for the inspiration and motivation. I'll get back with ya. This is gonna be super cool! Thank you. I wanna be a powerful and fit asset for my family, my community, and my country. Please bless all military veterans and all active duty personnel and their families. Gotta love them all without reservation and without end!
How your knees?
I believe, if every one was in the military. Everyone would be fit physically, mentally , emotionally and so disciplined. Coz the military is the ultimate source of discipline. Keep them videos coming, much love from Uganda.
Lmfao Not really kid. Only very few members are actually disciplined in their fitness. Generally only those in combat arms have that discipline
Glad you mentioned the Night Stalkers NSDQ!
really good video showing the high demands of special forces. I'm serving in the IDF special forces and in our fitness test, we had to 1.Run 3 km in less than the 12 min 2. 15 pull-ups with 10 kg vest. 50 push-ups and 50 sit-ups in 1:30 min each. and 20 deadlifts with 80 kg.
I believe ours is ''non'' SF unit 2600 meters in 12 min most will get close to 3k or over Obstacle course with helmet and plate carrier and rifle 40 push-sit '' most guys would get 60-80 standard 3 km speed march 15 km march within set time with 25 kg i believe and then a course you have to move weights back and forth on a timer. That's the fit test every year , and when you're in training after that you're going out in the field. most of these requirements would be easily made by regular troops from the unit I was in, we just don't swim
20 deadlifts in a row?
What is the rest time between each task in IDF SF fitness test?
Special operations fitness test 🎖🎖🎖🔥🔥🔥, I believe that this challenge is going to make sure that I stay in healthy condition for life
I always marveled at the Ranger patch on the arm of all my male relative's uniforms so I want to get one too.
Total Respect.
I’m 45 now I need a test to see if I have another five on this earth. Thank you sir!
Be careful grandpa
@@TheInfantry98 No at 45, he can still strong a bit. Do not discourage him
@@TheInfantry98 as a man you're strong up until 55 you donut
Good goal to achieve. And not only for those who plan to became a professional navy seals, but for ordinary men, who want to be healthy and strong.
I'm ready 💪greetings from 🇵🇱
I have a new fitness goal to achieve thanks for the video
Rn I’m a bit of a stupid 14 year old of joining the Royal Marine Commandos 40 Commando to be specific, I’ve been working my ass off with managing to cap at 100 push ups (over breaks) that’s my limit and trying to manage chin ups and doing more and more sit ups I have major respect to all the special forces, to all the people that wish to join Armed Forces like me I wish you luck and thank you Life Is a Special Operation for this content and life skills I wish everyone well.
I'm post two weeks acl surgery but I will complete this before winter
FUN-FUN-FUN....KUDOS to all of these Warriors...
Thanks for making these great videos, they help me learn what I need to improve and work on. Great video and God bless 🙏👍🏻. I also can do the run swim, and ruck no problem. The last 12 mile ruck I did I came in at a little over 2 hours and 30 minutes.
I smoked all of this in my youth… now I’ll be working to get it all done following a full shoulder rebuild this fall… we shall see
Do a “What is Marine Force Recon?” Video. FORECON plays a big role in the marines and is also counted as a SOF, or you can do a “How hard is BRC/ Basic Reconnaissance Course” video
At school, I did 800m swim with my clothes. One of the hardest things I have ever done in sports.
When I was a young man in Scotland , I might have been up for it , but Now as a 76 year old chap with arthritis , a degenerate back ,neck , shoulders All from working in a very heavy working environment,I’ll have to give it a miss
I did above from yours requirements.
Am up and running on the course right away😊
Rucking and swimming have been the hardest to train for me. Rucking I can do for the distance but definitely being short I have to shuffle more than I’d like to achieve the times. Swimming I am just bad at and need practice lol
I didn't even make it through the video before needing to take a pizza break.
That’s kinda sad.
In the selection process... I had to complete 5km run in 20 minutes, 40 pushups in 1 minute , 14 chin ups in 2minutes , 80 situps in 2 minutes and 5 meter shuttle 17 times in 1 minutes... The toughest part of the training was the 36 hours stress face without sleep... Had to run 100kms with 17kgs of load . I barely survived the training .
Thinking Of Implementing It
I've already surpassed these requirements except for the 1000 meter swim and the 12 mile ruck
I want to train up and actually attempt this all in one go. But I want to put my starting point here now. I can do the 80 push-ups in two minutes but it’s a struggle. The sit ups I can do about 70 in two minutes. Pull-ups I can easily do 15 in a set. My max right now is around 21. For the mile run I can do a 6:30 in a good day. But I can run a 7 consistently. For the swim I’ve never done a 1000m but my last 500m time was about 12 minutes. And the ruck. I don’t usually time but I know I can hike that distance with more weight. So I am excited to actually train to complete all these standards. Just a random marine btw I’m not in a combat job
Did this as a warm up for the British Army fitness test 👍
Nice . Military training routine is the best than other
And that's just to warm up ❤❤❤
Push ups 108(18x6 perfect form or at least 72 straight) Sit ups (no problem, but for training I'm rather do the full motion version ) 15 USMC pull ups (12 in perfect form, 15 cross fit like) 1 mile run (no problem, but I'm no bolt) 12 ruck(to reach slum home from the tech institute from the crackland I had to walk all nite, at least 8km to go and to return; my way to cope was to "play LRRP-recondo" I put a +20kg stone in my BP and stalk through the night, police saw me only twice and I've managed to go from 3 hours to 1:30 for it) Swim( no dice, rivers are polluted, live away from ocean, don't have like close and public pools aren't a factual reality, so it a part I have to come up with..). Thanks for the content
Including stretch open and close warm io and warps up and between thirty min running at Phoenix college track and feild and also the stairs
I can do everything required at age 35 for the exception of swimming lol I swim like a rock. I love the water and getting in pools, rivers and lakes but never learned how to swim, it sucks but nice to know I can complete the other PT requirements for SF
I'm starting this today
READY🙏🏿⏳️
Its a challenge for the fitness types However mind before matter It helps to have a positive mental attitude!
Great video. Thank you for sharing.
this is great hopefully one day I can do this
Thank you 🫡🇺🇸🙏
I'm ready for it
Pushups no Problem 20×40 Even the situps were no Match But rhen the pullups 6 and the other exercices i failled. I 'm 54 with a little bit of Training. Greetings Hagen from Munich
I'm Navy and went to Aircrews Candidate School(I was med dropped) but I will say that tye graduating run is 8 miles at a 6:30 a mile pace, in florida sun/heat. I would have never made it and on fact we had buds duds(seal drop outs) get re-rated to rescue swimmer and still fail. RSS currently has the biggest drop out rate of any Navy job, including seal and swcc.
This I think I can do. I currently can do 70 pushups in 1 minute. 58 sit ups in 1 minute. 17 pull ups. I can swim but I haven't done distance swimming. The only thing I really hate is running. But on average I can do less than 8 minutes, a good 7:30 to be precise.
You should do an SAS fitness training video. This would be the warm up
This test whooped my ass stupid. I thought that my 48 yr old ass could hang ( kinda re living my army days) I passed the push ups, sit ups, failed everything else. The run I did in 7:45 10 pull ups, 1000 m swim in 1hr 3 min. 12 miles in 3hr 15 min. I spent the entire morning kicking my own ass and spent 3 days crying like a girl because of how sore I was. This test is NOT for the average joe. I'm definitely a chair borne ranger now.
Keep up the good work..
This is how i did it back in the teams
Best training iloved
Awesome Training..
This is pretty fun, I’m about 14 and I can do all these these except the 12 mile runk which I still haven’t done
The 45 pounds is standard weight, without a two qt water canteen on each side. You will also need to have two, one qt canteens on your load bearing equipment. You have to add the canteens, and then start the ruck march. Your speed should be faster than four miles an hour.
My struggle is swimming been actively trying to improve
I just turned 47 and I just started working on getting in shape in 9 months ago. Ignored my health for the last 2+ decades. So far I've lost 40 lbs and put on a little muscle. I've done mostly trail running and a little bit of weight lifting at the gym. Despite running 13 miles up a mountain a week, I would be lucky to get a 9-minute mile on flat terrain. I'm at just under 20 pushups, probably the same for crunches. It would be nice if I could some day get fit enough to pass one of these tests, that would be my end goal, but man I put a good 15 hours a week into this for the last 9 months and am only at where I'm at. No way forward but to keep going, but wondering if I am just horribly slow at making gains or if this is just how it is.
You’re down 40lbs. You’ll get there. Increase the volume of work. Run the last 1/2 mile a little harder until your thighs go numb. KEEP GOING.
You ARE getting there. 1% better every day!
You're coming back from 2+ decades of inaction, to be where you are at after only 9 months is phenomenal, most people in your age bracket would use that as an excuse to add a few more decades of inaction. Keep at it and you WILL get there, don't neglect rest and recovery, if you push yourself too far hoping to get there faster and get injured, that's further from your goals not closer. You can do it.
@@commotiocordis1037 thank you for such a kind comment!
I am ready too
I have a long way to go. But not quitting. Move on to press forward
I think I might actually be able to do one of these, will have to give it a try at the end of the week, the ruck seems like it would be the hardest at the end, how much break is between each activity ? I assume none ? EDIT: I did it tonight, in 3.20 hours, it was pretty awesome, I might try again on sunday.
💜🙌🙏 so going to give this a go 💪
Pushup 70 Situp 20 Pullup 17 1 mile - nill 1000m swim - don't know swimming 12mile ruck- nil
belgian military here. Can do all calesthenics in 1 set and make the timings for the endurance ex's as suggested in the video apart from the swinning. Not that good a swimmer, 1K takes me around 27 minutes as I can't keep crawl up for very long