Preparing for MARSOC A&S
A strong PFT is the price of entry, the swim is done in uniform, and the graded hikes carry 45 pounds at a pace that only sounds gentle.
A high PFT is the price of entry
Marine Raider Assessment and Selection expects a strong Physical Fitness Test before anything else. 235 is the stated Phase I expectation and 260-plus is what is recommended — and the gap between those two numbers is roughly the gap between attending and competing.
Score your PFT honestly. If you are under 260, that is the first project, and pull-ups are usually where the points are.
| Event | Workable | Competitive |
|---|---|---|
| Three-mile run | 24:00 | 19:30 |
| Five-mile run | 42:00 | 35:00 |
| Pull-ups | 8 | 23 |
| Push-ups | 45 | 90 |
| Plank | 1:10 | 3:45 |
Water, in uniform
A 300-metre uniform swim plus tread and flotation requirements. Swimming in uniform is a different activity from swimming in trunks, and the first time you try it should not be at selection. Get in a pool in cammies, legally and supervised, and find out what it actually feels like.
The hikes are the core
Graded 8- and 10-mile hikes with a 45-lb load at 15:00 per mile. That pace is not fast; holding it under that weight, repeatedly, over the terrain, while assessed, is the difficulty. Build the load carriage first and the pace second — the ruck guide covers the progression.
Fitness gets you through the door and keeps you present. What Raiders assess is judgement, teamwork and how you behave when you are exhausted and things are going badly — the same story as every other selection on this site, and the part no training plan can hand you.
PFT, hikes and the pool
Lensatic’s MARSOC plan trains the PFT events, the graded hikes and the swim together. Rucks and runs track by GPS with per-mile splits and heart-rate zones, pool sessions log in the same feed, and picking Marine Raiders sets your standards board to the numbers above.
See the plans Score your PFTQuestions
What PFT score do I need for MARSOC?
235 is the stated Phase I expectation; 260 or better is what is recommended and what competitive candidates arrive with.
What is the swim requirement?
A 300-metre swim in uniform, plus published tread and flotation requirements.
How heavy are the hikes?
45 pounds, over 8 and 10 miles, at around 15:00 per mile.
Do I have to be a Marine?
A&S is for Marines. The pipeline into it runs through the Marine Corps rather than around it.
Is this official?
No. Preparation guidance published by Deadlift Digital LLC, not affiliated with or endorsed by the Marine Corps or the Department of Defense.