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:

jts said...

Jumping pull-ups (against door): 20
Sit-ups: 34
Push-ups: 35

Distance: 1.1 miles according to google maps

Anonymous said...

Kipping pull-ups ->19
Sit-ups ->32
Push-ups ->42
Distance ->2.4Km (1.5 miles)

First PFT

Nate in Canada

JME said...

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

John10e said...

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.

JME said...

Those are very good numbers, John! Don't worry about the week off. Taking periodic breaks for some fun, active recovery is important.

Joel