Monday 7 August 2006: PFT

PHYSICAL FITNESS TEST

This PFT will be re-run on the first Monday of every month to provide trainees an objective means of testing their progress.

Advanced:

  • Max Pull-ups or Chin-ups in 1 set
  • Rest 1 minute
  • Max Sit-ups in 1 minute
  • Rest 1 minute
  • Max Push-ups in 1 minute
  • Rest 3 minutes
  • Run 12 minutes for Distance

Intermediate:

  • Max BodyRows in 1 set
    (BodyRows: Also called horizontal pull-ups. See picture for Friday 4 August WOD.)
  • Rest 1 minute
  • Max Crunches or Sit-ups in 1 minute
  • Rest 1 minute
  • Max Push-ups in 1 minute
  • Rest 3 minutes
  • Run-Walk 12 minutes for Distance

Beginner:

  • Max Flexed Arm Hang or Hang from Bar
    (Flexed arm hang: Hold yourself at the top of a pull-up bar for as long as possible. The exercise is completed when your arms straighten.)
  • Rest 1 minute
  • Max Crunches in 1 minute
  • Rest 1 minute
  • Max Knee Push-ups in 1 minute
  • Rest 3 minutes
  • Powerwalk 12 minutes for Distance

Post results to Comments.

4 comments:

JME said...

I should have taken the PFT in the morning...before lunch. I don't know if I'll ever be able to enjoy a homemade, hot turkey and cheese sub again. :(

Chin-ups: 17
Sit-ups: 45
Push-ups: 50
Run: 1.6 miles
Score: 260

I improved on my chin-ups and push-ups, but I did one fewer sit-up and a little more than a tenth of a mile less on my run. Why? I paced myself too much on the SU. I felt too strong when the timer went off. I could've/should've gone harder, but I didn't. The run was simply a survival / avoid-vomiting test. I ate too much at lunch. My mistake.

Goals for September PFT:
Chins: 18
SU: 50
PU: 50
Run: 1.8 miles
Score: 280

davidd said...

Last Time:
17, 31, 20, 1.17 mi

This Time:
30, 45, 30, 1.17 mi

Body Rows, Full Situps, 20 Reg PUs, 10 Knee PUs, Road Run

please with everything but my run.

The bald guy said...

Note: Not having good place to do body rows we did them using side of door facing so not as intensive as what Joel's picture shows...I'll have to figure something out to give us a better place to do them.

Troy: 120 BRs, 42Crnchs, 39 KPUs, .8 miles in about 13 min.

DZ: 150 BRs, 40 Crnchs, 40KPUs, 7 miles in 55:34

Sol: 50 BRs, 20 Crnchs, 59 KPUs (Sol did his own counting on the PUs but assured me many times he had 59! :-) )

Kirstie said...

BR-18
crunches-33
PU-23
12 min. run