Swim 500 Yards

Maximum time allowed is 12 minutes, 30 seconds — but to be competitive, you should swim the distance in at least 8 to 9 minutes, utilizing only the Combat Swimmer Stroke, sidestroke, or breaststroke. (Rest 10 minutes after swimming the 500-yard test before moving on to the next exercise.)

Push-ups

Minimum number is 42 in 2 minutes, but you should shoot for at least 100 for an average score. Do not pace yourself. Chest touching the ground, rising to full arm extension. Push as many push-ups out as fast as you can, but do not neglect proper form or the SEAL instructor will not count them. (Rest 2 minutes, then move on to the next exercise.)

Sit-ups

Minimum number is 52 in 2 minutes, but you should strive for at least 100 in 2 minutes for an average score. Start with hands touching shoulders, elbows touch knees in the up position.  PACE yourself. (Rest 2 minutes.)

Pull-ups

The minimum is eight pull-ups with no time limit, but you cannot touch the ground or let go of the bar. Arms fully extended, chin over the bar. No kipping.  You should be able to do 15 to 20 to be competitive. (Rest 10 minutes before the last exercise of the test.)

1.5-mile run

Wearing boots and pants, the maximum time allowed for this one is 11 minutes, 30 seconds, but you should be able to cover the distance in 9 to 10 minutes to be competitive. Pace yourself: do not start off too fast on the first lap. (Congratulations, mission complete.)

Record your reps and times in a journal. Practice these movements on a regular basis, take the test once a month and keep track of your improvements.

PST Event Minimum Standards Competitive Standards
500 Yard Swim 12:30 8 Minutes
Pushups 50 80-100
Sit-ups 50 80-100
Pull-ups 10 15-20
1.5 Mile Timed Run 10:30 9-10 Minutes

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