Do you have what it takes to pass this physical test to join the FBI?

May 17

Introduction

I’m helping a personal training client train for the FBI physical test. Using their guidelines and scoring system below, see if you have what it takes!

The PFT test consists of four mandatory events administered in the following order, with no more than five minutes of rest between each event. Each event has a strictly defined scoring scale and protocol. Applicants entering under the Tactical Recruitment Program (TRP) must also complete the pull-up event.

1. Maximum number of sit-ups in one minute
2. Timed 300-meter sprint
3. Maximum number of continuous push-ups (untimed)
4. Timed one-and-one-half mile (1.5 miles) run
5. Pull-ups (TRP applicants only)*

Passing Score: Applicants must achieve a minimum cumulative score of 12 points, with at least 1 point in each of the four events.

TRP applicants: TRP applicants must achieve 20 points, with at least 1 point in each of five events (including pull-ups).

Personal Trainer Wisdom: When training for such a test, determine your strongest and weakest events (baseline). From there, evaluate the amount of time you’re willing to spend on each and whether or not it’s worth it based on the point system.

The FBI Physical Test Requirements

PFT PROTOCOL AND SCORING SCALES: SIT-UPS

The trainee lies back with the tops of shoulder blades touching the floor, hands behind the head, and fingers interlaced. The knees are bent at a 90-degree angle with the feet placed flat on the floor (feet are held in place by a partner with the partner's hands at the tongue of the trainee's shoes and knees on the trainee's toes). Trainee raises upper body until the base of the neck is in line with the base of the spine (back is perpendicular to the floor); trainee then returns to the starting position (i.e., the tops of both shoulder blades must touch the floor). This is a timed one-minute continuous motion exercise.

Score: Female Range / Male Range
(-2): 29 and below / 31 and below
0: 30-34 / 32-37
1: 35-36 / 38
2: 37-40 / 39-42
3: 41-42 / 43-44
4: 43-46 / 45-47
5: 47-48 / 48-49
6: 49-50 / 50-51
7: 51-52 / 52-53
8: 53-54 / 54-55
9: 55-56 / 56-57
10: 57 and over / 58 and over

Personal Trainer Wisdom: Sit-ups are soooooo 1950….but I can see why the FBI still includes them on their test. We must jump out of bed and get off the floor after all! Unfortunately, you will be compromising your neutral spine while completing the movement. Instead of building up inflammation during training, don’t be afraid to focus on the transverse abs (lower abs) while performing a crunch.

PFT PROTOCOL AND SCORING SCALES: 300-METER SPRINT

The 300-meter sprint event usually occurs on a 1/4-mile oval track (although this may change based on individual circumstances). Trainees start from a standing position and run 300 meters (3/4 of one lap).

Score: Female Range / Male Range
(-2): 67.5 and over / 55.1 and over
0: 67.4-65.0 / 55.0-52.5
1: 64.9-62.5 / 52.4-51.1
2: 62.4-60.0 / 51.0-49.5
3: 59.9-57.5 / 49.4-48.0
4: 57.4-56.0 / 47.9-46.1
5: 55.9-54.0 / 46.0-45.0
6: 53.9-53.0 / 44.9-44.0
7: 52.9-52.0 / 43.9-43.0
8: 51.9-51.0 / 42.9-42.0
9: 50.9-50.0 / 41.9-41.0
10: 49.9 and below / 40.9 and below

Personal Trainer Wisdom: Interval sprints within a progressive program will help you reach a faster time in no time.

PFT PROTOCOL AND SCORING SCALES: PUSH-UPS

Trainees begin in the front leaning rest position (i.e., hands on the floor one to two hand widths beyond the shoulders with elbows away from the body, arms fully extended, and body held straight, with the feet no more than three inches apart and the toes touching the floor). As the arms are flexed, the body is lowered toward the floor until the upper arms are parallel to the floor (a straight line from the elbow's center axis to the shoulder's center axis). Trainees complete the exercise after returning to the starting position. This is a continuous motion exercise.

Score: Female Range / Male Range
(-2): 4 and below / 19 and below
0: 5-13 / 20-29
1: 14-18 / 30-32
2: 19-21 / 33-39
3: 22-26 / 40-43
4: 27-29 / 44-49
5: 30-32 / 50-53
6: 33-35 / 54-56
7: 36-38 / 57-60
8: 39-41 / 61-64
9: 42-44 / 65-70
10: 45 and over / 71 and over

Personal Trainer Wisdom: While most people compromise their shoulders, elbows, and wrists during a pushup, you can build the necessary strength through planks, dumbbell chest presses, band chest presses, and a mix of shoulder and tricep exercises.

PFT PROTOCOL AND SCORING SCALES: 1.5 MILE RUN

The 1.5-mile run event most often occurs on a 1/4-mile oval track (although this may change based on individual circumstances). Trainees run six laps around the track.

Score: Female Range / Male Range
(-2): 15:00 and over / 13:30 and over
0: 14:59-14:00 / 13:29-12:25
1: 13:59-13:35 / 12:24-12:15
2: 13:34-13:00 / 12:14-11:35
3: 12:59-12:30 / 11:34-11:10
4: 12:29-11:57 / 11:09-10:35
5: 11:56-11:35 / 10:34-10:15
6: 11:34-11:15 / 10:14-9:55
7: 11:14-11:06 / 9:54-9:35
8: 11:05-10:45 / 9:34-9:20
9: 10:44-10:35 / 9:19-9:00
10: 10:34 and below / 8:59 and below

Personal Trainer Wisdom: While long endurance runs should be included in your program, your sprint training will exponentially increase your speed in this area.

PFT PROTOCOL AND SCORING SCALES: PULL-UPS

*Note: Only Tactical Recruiting Program (TRP) candidates will complete this event. The candidate hangs from a horizontal bar, hands at least shoulder width apart (but no more than twenty-three inches apart as measured from the outsides of the hands) with palms turned away from the face and arms fully extended. As the candidate flexes their arms, they pull their body upward until the candidate’s chin is higher than the bar. There can be no swinging or jerking of the body or use of the legs to propel the body upward. The candidate then lowers their body back to the hanging position with their arms fully extended. This is a continuous motion exercise.

Score: Female Range / Male Range
0: 0 / 0-1
1: 1 / 2-3
2: 2 / 4-5
3: 3 / 6-7
4: 4 / 8-9
5: 5 / 10-11
6: 6 / 12-13
7: 7 / 14-15
8: 8 / 16-17
9: 9 / 18-19
10: 10 and over / 20 and over

Personal Trainer Wisdom: Very few people can perform a proper pull-up. Please don't worry, though. A progressive approach with planks, pulldowns, assisted pull-ups, and exercises for your scapula could help you reach and surpass the minimum for this event.

Photo Credit:
Theintercept.com–Do you know what it takes to pass the FBI physical fitness test?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!