Candidate Fitness Assessment: Everything You Need to Know
The CFA is a six-event physical fitness test required by West Point (USMA), the Naval Academy (USNA), the Air Force Academy (USAFA), and the Merchant Marine Academy (USMMA). It's not a general fitness test — it's a standardized assessment designed to evaluate the specific physical attributes needed for military service. Most applicants underestimate it.
What Is the Candidate Fitness Assessment?
The Candidate Fitness Assessment (CFA) is a standardized physical fitness evaluation administered as part of the admissions process for West Point (USMA), the Naval Academy (USNA), the Air Force Academy (USAFA), and the Merchant Marine Academy (USMMA). The Coast Guard Academy (USCGA) uses a separate Physical Fitness Examination (PFE) — not the CFA.
The CFA consists of six events designed to measure upper-body strength and power, agility, core endurance, and aerobic capacity. The events are administered in a specific sequence — and because they build cumulative fatigue, the order matters. A candidate who paces poorly on crunches and push-ups will struggle on the one-mile run.
Each event's raw result is converted to a 0–100 scale score. USNA requires every candidate to pass the CFA. USNA does not publish its passing cutoffs on its website, so ask USNA Admissions or your Blue and Gold Officer for the current standard. Passing isn't the goal, though: USNA moves a candidate's Whole Person Multiple up by as much as 5% for a maximum CFA score, or down by as much as 5% for a minimum passing score. Other academies set their own policies, so check with each one. The goal isn't just to pass. It's to score in the competitive range.
Important for Parents
For USNA, the administrator must be a high school or prep school PE teacher, a coach, a current JROTC instructor, an active-duty commissioned officer, a USNA Admissions staff member, or your Blue and Gold Officer. Family members may not administer it. You list your administrator in the USNA application, and USNA emails them an electronic form to submit the scores. Line up your administrator early.
Pro tip: The CFA is administered in a fixed sequence. Train for each event individually, but also practice the full sequence in order to simulate real test conditions.
All Six CFA Events — What They Test and How to Prepare
Each event targets a specific physical attribute. Understanding what each event measures — and the common mistakes candidates make — is the foundation of effective CFA preparation.
Basketball Throw
Distance (feet)Kneeling Basketball Throw: a throw for distance from both knees. Knees stay on the floor, parallel to and behind the baseline (a 1-inch mat is allowed). Candidates get three throws in two minutes, and the best one counts. No part of the body may touch the floor past the baseline until the ball lands. Tests shoulder and trunk power, coordination, and balance.
Prep tip: Train from your knees. Kneeling rotational medicine-ball throws, plus weekly kneeling throws with a regulation men's basketball, build the trunk rotation and shoulder power that drive distance.
Pull-Ups / Flexed-Arm Hang
Repetitions / SecondsCadence pull-ups: two minutes, overhand grip, starting from a still, straight-arm dead hang. Each rep follows the scorer's "UP" and "DOWN" commands. The jaw line must rise above the bar (level with the ground) and the arms must fully straighten at the bottom. No swinging or kicking. Women take the pull-up test too. The flexed-arm hang is only for women who can't complete one pull-up, and USNA notes that a single pull-up scores higher than a maximum hang. This is one of the most differentiating events.
Prep tip: Start a progressive pull-up program at least 6 months out. Men should aim for 13+ (USNA's Class of 2030 averaged 13; 18 is the maximum). Women should train for pull-ups, since even one beats a maximum hang (7 is the maximum).
Shuttle Run
Time (seconds)A 40-yard shuttle: four 30-foot lengths. Start behind the start/finish line, sprint to the line 30 feet away, and touch it (or beyond) with a hand and a foot together. Sprint back and touch the start line, sprint out and touch the far line again, then sprint through the finish. There are no blocks. Two trials with one minute of rest between them; the better time counts. Measures agility, acceleration, and change-of-direction speed.
Prep tip: Practice explosive starts and sharp direction changes. Proper footwork and low center of gravity on turns can shave significant time off your score.
Abdominal Crunches
Repetitions (2 min)Abdominal Crunches: as many as possible in two minutes, with an assistant holding the feet. Lie on your back, knees bent about 90 degrees, arms crossed with fingertips touching the tops of your shoulders, shoulder blades on the mat. Curl up until your elbows touch the middle of your thighs (or higher), then lower until your shoulder blades touch the mat. Fingertips must stay on your shoulders the whole time. You may rest only in the up position, and you can't grab your legs. 95 is the maximum.
Prep tip: Train for both speed and endurance. Candidates who pace themselves through the first 90 seconds and push hard in the final 30 seconds tend to score highest.
Push-Ups
Repetitions (2 min)As many push-ups as possible in two minutes. Hands go wherever is comfortable, feet together or up to 12 inches apart, body straight from shoulders to ankles. Lower as one unit until your upper arms are at least parallel to the ground (a 90-degree elbow bend), then press back to straight arms. Partial reps don't count. You may rest in the up position as long as only your hands and feet touch the floor. Lifting a hand or foot, or touching the floor with anything else, ends the event. Maximums: 75 for men, 50 for women.
Prep tip: Build a base of 50+ push-ups before focusing on speed. Grip width and core engagement significantly affect how many reps you can sustain over two minutes.
One-Mile Run
Time (min:sec)A timed one-mile run on a track or measured course. The final event of the CFA — candidates are already fatigued from the previous five events. Pacing strategy is critical.
Prep tip: Train at race pace and practice running the mile after a full workout to simulate CFA fatigue. Competitive candidates target sub-6:00 for males and sub-7:30 for females.
CFA Scoring Benchmarks: Where Does Your Child Stand?
These are our coaching benchmarks, not official point values. USNA publishes only the 100-point maximum for each event and its Class of 2030 averages (both shown in the table). Use these as training targets, not guarantees.
| Event | Male Candidates | Female Candidates | ||||
|---|---|---|---|---|---|---|
| Below Avg | Average | Competitive | Below Avg | Average | Competitive | |
| Basketball Throw | < 55 ft | 65–75 ft | 85+ ft | < 35 ft | 45–55 ft | 65+ ft |
| Pull-Ups | < 5 | 8–11 | 13+ | FAH < 30s | FAH 50–70s | 5+ pull-ups (7 = max). FAH only if she can't do one pull-up. |
| Shuttle Run | > 10.5s | 9.5–10.2s | < 9.0s | > 11.5s | 10.5–11.2s | < 10.0s |
| Crunches (2 min) | < 60 | 75–85 | 85–95 (95 = max) | < 55 | 70–80 | 85–95 (95 = max) |
| Push-Ups (2 min) | < 40 | 55–70 | 70–75 (75 = max) | < 25 | 40–55 | 45–50 (50 = max) |
| One-Mile Run | > 7:30 | 6:30–7:00 | < 6:00 | > 9:00 | 7:45–8:30 | < 7:15 |
| USNA maximum (100 pts) — Male | 102 ft | 18 | 7.8 s | 95 | 75 | 5:20 |
| USNA maximum (100 pts) — Female | 66 ft | 7 | 8.6 s | 95 | 50 | 6:00 |
| USNA Class of 2030 average — Male | 68 ft | 13 | 8.8 s | 75 | 61 | 6:37 |
| USNA Class of 2030 average — Female | 42 ft | 4 | 9.6 s | 73 | 39 | 7:29 |
* Benchmarks are our coaching targets. Official maximums and averages are from USNA's Admissions site. USNA does not publish its minimum passing scores; ask USNA Admissions. FAH = Flexed-Arm Hang (women only, and only if unable to do one pull-up).
How the CFA Fits Into the Service Academy Admissions Process
The CFA is one component of the whole-person evaluation used by service academies. Admissions committees assess candidates across academic, physical, leadership, and character dimensions. The CFA represents the physical dimension — and it's the one most families are least prepared for.
When Should CFA Prep Begin?
Build general athletic fitness. Focus on pull-up progression, running base, and core strength. No CFA-specific training yet — just build the physical foundation.
Learn the CFA events and scoring benchmarks. Conduct an informal self-assessment. Identify your weakest events and begin targeted training.
Begin a structured CFA prep plan. Train all six events with progressive overload. Practice the full sequence in order to simulate test conditions.
Intensify training. Aim to hit competitive benchmarks consistently in practice before scheduling your official CFA. Don't submit until you're ready.
Take the official CFA with an approved administrator, who submits your scores to USNA through its emailed electronic form. USNA allows retakes and considers your best passing attempt, so testing early leaves room to improve.
Common CFA Questions from Parents
Deep-Dive Training Guides
Event-specific guides with scoring benchmarks, training plans, and technique breakdowns for every CFA event.
CFA Pull-Up Standards & Training Progression
Zero to max score — 12-month progression plan for all four CFA academies.
Read guide Push-UpsCFA Push-Up Standards & Training Guide
Scoring benchmarks, form requirements, and a 16-week training plan.
Read guide Mile RunCFA Mile Run Standards & Training Plan
Per-academy benchmarks, pacing strategy, and a 16-week periodized plan.
Read guideReady to Build a Competitive CFA Score?
Our structured CFA prep plans are designed specifically for service academy applicants — not generic fitness programs. Choose from 8, 16, or 24-week plans tailored to your child's current fitness level and target academy.