Fitness Expert Scores 347/500 on Army Combat Test, Calls It Perfect (Then Reveals the Two Exercises Still Missing)

Popular fitness YouTuber Dr. Mike Israetel recently traveled to Joint Base Lewis-McChord in Washington State to attempt something most civilians would never consider: taking the Army’s official fitness test.

The result? A humbling experience that revealed just how demanding military fitness standards really are.

Joined by Command Sergeant Major Andrew McCay, Israetel tackled six grueling events designed to assess combat readiness.

What he discovered might surprise anyone who thinks they’re in decent shape.

From Old School to Combat Ready: Army Fitness Evolution

Military physical training has come full circle. Over a century ago, Army fitness focused on functional, equipment-free exercises directly applicable to combat.

Recent decades saw a shift toward more standardized testing, but that’s changed dramatically with the new Army Fitness Test (formerly the Army Combat Fitness Test).

Where the army’s been with its training kind of in the past when you trace it back, you know, 100 plus years ago, it was actually very functionally focused, combat focused. Didn’t need any equipment. You could do it anywhere.

This evolution came alongside the Army’s Holistic Health and Fitness program, reflecting modern understanding of what soldiers actually need in the field.

Event One: Three-Rep Maximum Deadlift

Using a hex bar, soldiers must complete three full repetitions with maximum weight. Standards require feet shoulder-width apart, then standing by straightening hips and knees simultaneously.

This event isn’t just about brute strength—it assesses multiple crucial capabilities.

For each of the events in the Army Fitness Test, they all assess a different element of fitness. This particular event assesses lower body strength, which is really important for various tasks in military occupations, but also grip strength.

Israetel maxed out this event on his first legitimate attempt, proving his strength training background translated well. The hex bar deadlift requires minimal technical mastery while providing excellent insight into functional lifting capacity—critical when soldiers need to move heavy equipment, ammunition, or injured teammates.

Event Two: Hand-Release Push-Ups

Forget standard push-ups. This variation demands complete hand releases between each repetition, dramatically increasing difficulty.

Soldiers assume a prone position with hands flat beneath shoulders, index fingers inside the outer shoulder edge. After lowering as one unit, arms extend into a T-position before returning to complete the rep.

Two minutes. As many reps as possible. No pausing on the ground. Knees or hands lifting during the up position terminates the event immediately.

Sergeant Major McCay crushed 64 repetitions for a perfect score. Israetel managed 41—impressive, but earning only 86 points.

The part to me that’s the most challenging to be completely honest is the reaching out to the sides. No joke, I tried this off camera and like my hands just slide on the ground.

This modification tests upper body muscular endurance plus explosive power—essential for rapidly getting off the ground in combat situations.

Event Three: Sprint-Drag-Carry

Perhaps the most combat-specific event, this multi-element challenge includes:

• Quick sprint from prone position
• Weighted sled drag
• Lateral shuffle movements
• Kettlebell carries
• Additional sprints

Maximum time allowed: 2 minutes 40 seconds. Elite performance: under 1 minute 36 seconds.

This particular event is getting after anaerobic fitness, doing something very quickly with very little rest.

The drag portion simulates moving injured personnel—a grim but necessary battlefield reality. McCay blasted through in 1:22 for another perfect 100. Israetel finished at 2:34, just squeaking under the maximum allowed time for 61 points.

His calves and shins were absolutely destroyed, revealing gaps in his functional fitness despite impressive gym strength.

Event Four: Plank Hold

Maintaining perfect plank position tests core endurance crucial for carrying heavy loads and maintaining tactical positions.

Soldiers must hold straight body alignment on forearms and toes. Minimum: 1 minute 50 seconds. Maximum: 5 minutes 20 seconds.

Any deviation—hips sagging, raising hands or feet, body parts touching ground—terminates the event immediately.

This last event that we just did, by far my favorite. Bar none. Absolutely. Hands down my favorite. You know, it really separates the Eagles from the pigeons.

Interestingly, Israetel found his quads and hip flexors fatigued before his core, highlighting how planks challenge multiple muscle groups beyond just abdominals.

Event Five: Two-Mile Run

The final test proved decisive. Minimum standard: 20 minutes 44 seconds. Maximum: 13 minutes 42 seconds.

After four demanding events, this aerobic challenge separates truly combat-ready soldiers from those with specific strength but lacking comprehensive fitness.

All tasks in the army kind of relate back to having a good foundation of aerobic fitness, whether that’s ruck marching or just kind of recovering in between periods of exertion.

Israetel couldn’t complete the distance within standards. His cardiovascular endurance, despite exceptional strength and muscular development, simply wasn’t battlefield-ready.

Final scores: Sergeant Major McCay achieved a perfect 500. Israetel scored 347 and received a “no-go” for incomplete run performance.

Expert Analysis: What Makes This Test Superior

Despite failing, Israetel praised the comprehensive assessment enthusiastically.

My thoughts on the test overall is that this is the best PT test that the Army has ever had. Head and shoulders above just push-ups, sit-ups, and running a few miles.

The test evaluates multiple fitness components:

• Maximal strength (deadlift)
• Muscular endurance (push-ups, plank)
• Anaerobic capacity (sprint-drag-carry)
• Aerobic fitness (two-mile run)
• Explosive power (integrated throughout)

Each component directly translates to combat effectiveness, from moving equipment to sustaining prolonged operations.

Proposed Additions: Filling Remaining Gaps

Israetel suggested two additional events would create near-perfect assessment:

Standing Broad Jump

This tests lower body explosive power—critical for obstacle navigation, scaling fences, rapid vehicle entry under fire, and moving quickly through degraded infrastructure.

Broad jump performance correlates almost perfectly with vertical jump ability, making it an excellent predictor of multi-directional explosive capacity.

Pull-Ups

Vertical pulling strength enables soldiers to scale walls, climb over barriers, and pull themselves up using railings or ropes—especially important in urban combat environments while wearing heavy gear.

If you could do plenty of pull-ups and you have the broad jump lower body power, and you have the pull-up vertical pulling ability, you’re well on your way to getting really, really mobile, moving around and over obstacles.

Why Civilians Should Care

Military fitness standards represent functional readiness for demanding physical tasks under stress and fatigue.

Even if you’ll never serve, these benchmarks provide excellent framework for comprehensive fitness. Gym strength means little if cardiovascular capacity can’t support sustained effort. Conversely, running ability alone won’t help move heavy objects or overcome obstacles.

True fitness requires development across multiple domains—exactly what military testing reveals.

Israetel’s experience demonstrates this perfectly. Despite being exceptionally strong and knowledgeable about training, he couldn’t meet military standards because his fitness was specialized rather than comprehensive.

Key Takeaways for Your Training

Whether you’re military-bound or simply pursuing optimal fitness, several lessons emerge:

• Strength alone isn’t enough – Cardiovascular fitness matters tremendously
• Test multiple capacities – Maximal strength, endurance, power, aerobic and anaerobic systems
• Functional movements matter – Exercises mimicking real-world demands reveal true capability
• Weaknesses appear under fatigue – Sequential testing exposes gaps isolated exercises hide
• Equipment matters – Proper footwear and gear significantly impact performance

Consider incorporating military-style assessments into your programming occasionally. They provide humbling, honest feedback about actual fitness versus perceived fitness.

And perhaps most importantly, they build profound respect for service members who must maintain these standards while handling the countless other demands of military life.