Royal Marines Fitness Requirements

What Is the Royal Marines Fitness Test?

The Pre-Joining Fitness Assessment (PJFA) includes:

• 1.5-mile run measured by the bleep test — a shuttle run where you must reach the line before each beep, which gets progressively faster. Reaching level 10.8 means covering around 1.5 miles in under 10 minutes.
• Press-ups: 30+ in two minutes, chest to floor and arms locked at the top, performed to cadence.
• Sit-ups: 40+ in two minutes, elbows to knees with hands locked behind head, to cadence.
• Pull-ups: 3–4 strict, starting from a dead hang and bringing the chin above the bar without swinging.

Fitness Requirements at the Candidate Preparation Course (CPC)

At CPC, the standards rise:

• Bleep test: 10.8 minimum, with most hitting 11+.
• Press-ups: 30+ strict form.
• Sit-ups: 40+ strict form.
• Pull-ups: 4+ strict form.

CPC also includes swimming and PT circuits to test robustness.

Officer Fitness Requirements

Officers face higher standards:

• Faster loaded marches.
• Longer endurance runs.
• Solo navigation on the 30-Miler.

Beyond Selection – Fitness in Training

At CTCRM, fitness is tested daily:

• Bottom field circuits.
• Speed marches in boots and kit.
• Pool and underwater drills.
• Assault course training.

Benchmark Standards – Pass, Good, Excellent

Common Mistakes Candidates Make

• Poor form that invalidates reps.
• Skipping swimming preparation.
• Neglecting endurance training.
• Ignoring recovery and injury prevention.

How to Train for the Royal Marines Fitness Requirements

8-Week Training Template:

• Runs: 2–3 per week (intervals + distance).
• Strength circuits: 2 per week (push-ups, pull-ups, sit-ups, squats, carries).
• Swim session: 1 per week.
• Loaded carry/yomp: 1 per week.
• Core stability: added to every session.

Getting You To The Standard

At Commando Temple, we focus on training that mirrors the demands of Royal Marines fitness standards. Sessions combine strongman carries to build loaded endurance, calisthenics for strict bodyweight control, kettlebells for conditioning, and military-style circuits to replicate CPC drills. The aim is to develop not just physical capability, but resilience and confidence to meet and exceed the standards.

With Structure and Discpline

The Royal Marines fitness requirements are demanding – but achievable with structured preparation. At Commando Temple, every training journey begins with a personal assessment.

1. We start with an initial consultation – either by phone or in person – to understand your current fitness level, motivations, and any training you’re already doing.
2. We carry out an initial physical and psychological assessment at our London facility or our sister site in the Peak District and build a tailored programme layered into the TrueCoach app, providing you with a clear roadmap.
3. We start with frequent sessions, then taper as you approach full readiness.

Check our Marines Fitness Training service page for more information or book your first session now.