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Naval officers are expected to be role models of physical fitness for their sailors and the American public. Candidates who successfully complete Officer Candidate School (OCS) within the 13-week course arrive meeting above-average physical standards. Candidates who arrive meeting only the minimum standards may struggle to complete the program in the allotted time and are subject to disenrollment. During Week 1 of training, candidates will undergo a Body Composition Analysis (BCA). If a candidate exceeds allowable limits, they are subject to removal from their class and/or disenrollment from the program. In Week 1, candidates will also be required to pass an initial Navy Physical Fitness Assessment (PFA) to determine suitability for physical training. Candidates must achieve a minimum score of Satisfactory Medium in all categories (push-ups, planks, and a 1.5-mile run). Proper form is essential for successful completion; your recruiter can provide further guidance on proper technique.
Candidates concerned about meeting body composition limits should schedule an assessment with their recruiter prior to arrival at OCS. The Navy's official guidance can be found here.
The PFA consists of four components: height and weight verification, planks, push-ups (2 minutes), and a 1.5-mile run. The minimum passing standard in each category is Satisfactory Medium. Candidates who fail any PFA at OCS are subject to removal from their class and may face disenrollment. It is imperative that candidates arrive in peak physical condition, prepared to participate in a demanding physical fitness program. The Navy's official guidance for the PFA can be found here.
During the first week of training, candidates will begin a daily physical training regimen. This includes aerobic activities, muscular strength exercises, and endurance exercises. Aerobic training involves running approximately 3 miles twice per week, with strength training through HIIT exercises on three other days. Candidates are expected to arrive capable of completing 30 minutes of aerobic exercise at a pace consistent with passing the PFA run and performing various calisthenics. Training also includes running with weighted packs and high-intensity physical sessions. Note that the initial PFA standards are the minimum needed for safety and do not represent the minimum fitness requirements for OCS. Candidates will complete the Third Class swim qualification in Week 2, which includes a deep-water jump, 50-yard swim, 5-minute prone float, and coverall flotation. Candidates unable to complete this will receive remedial swim training and must pass before graduation. Details on the Third Class Swim Qualification are available here.
A four-week training program to help candidates prepare for OCS can be found here. Additionally, the Navy Operational Fitness and Fueling (NOFF) virtual trainer offers Navy-approved exercises for physical development when gym facilities are not available. More information can be found on the NOFFS Virtual Trainer page. Candidates can also download the Navy PFA mobile application from SeaWarrior Applications for further guidance. Below are links to download the app: