An easy goal for any ROTC cadet on the strength side would be to be able to do 50 PU without stopping and 75 in 2 minutes, same with SU even though the military has moved to planking, and also plank for at least 3 minutes. For the run, be able to run a mile around 6 minutes, 2 miles around 13 minutes and 3 miles around 21 minutes. Any in-shape soccer, basketball, or lacrosse player shouldn't have too much of an issue with PT requirements.
Remember that the military has 3 types of pressure: physical, academic, and mental. You can't really prepare for the mental, but the better you are at the first two, the easier the mental is to figure out.