Monday 7 July 2008: PFT
Time for the first Monday of the month...
PHYSICAL FITNESS TEST
Advanced:
- Max Pull-ups in 1 minute
- 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 Partial or Assisted Pull-ups or Body Rows
- Rest 1 minute
- Max Sit-ups or Crunches in 1 minute
- Rest 1 minute
- Max Push-ups in 1 minute
- Rest 3 minutes
- Run-walk 12 minutes for distance
Basic:
- Max Body Rows in 1 minute
- 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.
5 comments:
Jumping pull-ups (against door): 20
Sit-ups: 34
Push-ups: 35
Distance: 1.1 miles according to google maps
Kipping pull-ups ->19
Sit-ups ->32
Push-ups ->42
Distance ->2.4Km (1.5 miles)
First PFT
Nate in Canada
Good job, both of you. The PFT gives you a baseline to measure future progress, and it makes a pretty nice workout in itself.
Joel
Well last week was a bust. Didn't get in my workouts like I had hoped, but at least got out with the kids and played ball, went for walks and played street hockey.
I've got another vacation in two weeks, and I'm hoping to get in more of a workout there, but no promises. I might try the grease-the-grove plan, small quick workouts over the day that add up.
Body weight 285 lbs
Pull-ups(5,2,2,1=10) was really impressed with the five at my body weight!
Sit-ups(35)
Push-ups(51)
Run-walk 12 minutes for distance (.98)
Finished up with walking it out, for a 30 min workout.
Those are very good numbers, John! Don't worry about the week off. Taking periodic breaks for some fun, active recovery is important.
Joel
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