Army Ranger RASP Calculator . 75th Regiment Selection Prep

How RASP Selection Works

The Ranger Assessment and Selection Program (RASP) is the 8-week selection course for the 75th Ranger Regiment. RASP 1 is for E1-E5; RASP 2 is for E6 and above. Both have brutal physical standards and even harder mental ones.

The events below are the published physical entry standards . the minimum bar to even attempt RASP. Meeting minimums means you're at the line. Competitive means you can actually survive selection. Candidates who only hit the minimums get attrited in the first week.

RASP Physical Entry Standards

Event	Minimum	Competitive
Push-Ups (2 min)	58	80+
Sit-Ups (2 min)	69	80+
Pull-Ups (dead hang)	6	12+
5-Mile Run	40:00	≤ 35:00
12-Mile Ruck (35 lb)	3:00:00	≤ 2:45:00
ACFT	Pass (360+)	500+

Beyond physical: RASP also tests land nav, CWST (Combat Water Survival Test), medical tasks, weapons handling, and every flavor of psychological pressure the cadre can invent.

How to train each event

Push-Ups & Sit-Ups: High-volume daily work. 300+ push-ups and 300+ sit-ups daily, split across clean sets of 25-50. Weekly 2-minute test. No sloppy reps . RASP cadre throw out anything off-standard.

Pull-Ups: Grease the groove . 30-40% of max spread across the day, every day. Weighted pull-ups twice weekly once you're past 10. Band assistance for candidates under 6.

5-Mile Run: 80% Zone-2 aerobic / 20% intervals (800m repeats at goal pace). Weekly tempo run at 10-15 seconds slower than 5-mile goal pace. Run in shoes the test uses.

12-Mile Ruck: The decisive event. Build from 6 miles at 35 lb, progress to 12 miles at 35 lb within 12-16 weeks. Target 13:45/mile pace. Practice with the exact pack + load you'll use at RASP.

About this calculator

Scoring uses published 75th Ranger Regiment RASP physical standards. Official testing is administered by Regiment cadre. Use this tool to benchmark your prep honestly . if you can't hit competitive scores consistently, you're not ready.

Frequently Asked Questions

What ACFT score do I need for RASP?

Minimum is a pass (60+ per event, 360+ total). Competitive is 500+. Top RASP candidates routinely score 540+ with individual event scores of 85-95.

Is there a waist or body-fat standard?

The Army's standard AR 600-9 body composition rules apply. Beyond that, Ranger cadre look for athletic, lean, functional soldiers . not bodybuilders. Rucks crush anyone carrying excess weight.

How long should I prep for RASP?

Most successful candidates prep for 6-12 months. Ruck volume is the limiting factor for most . it takes months to build the feet, joints, and aerobic base to carry 35 lb for 12 miles at pace without breaking.

What's the biggest physical reason candidates fail RASP?

Cumulative fatigue and injuries from ruck-related stress. Stress fractures, IT band issues, blown knees. The physical standards aren't superhuman on paper . they're brutal because you have to hit them after days of accumulated sleep deprivation, cold, and underfeed.

Does RASP use the ACFT or old APFT?

ACFT. The 75th Ranger Regiment fully transitioned to ACFT standards.