Monday 6 Oct 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.
4 comments:
pullups-4,2, some partials
situps-25
pushups-22, 5 knee pushups
run/walk-12 minutes
Good start. Keep it up.
Joel
Do you have a chart to show us what to shoot for?
Susan,
Originally we did post numbers to shoot for in the PFT, but I decided to take those numbers down. The PFT should be a measuring tool for evaluating where you are today against where you were before. This fits in with the TMFS training philosophy you can read in the article on the right sidebar.
Numbers are arbitrary. What may be good for one person could be impossible (or ridiculously easy) for another. Nevertheless, some general guidelines for advanced performance might be:
Men/Women
Pull-ups: 20/8
Sit-ups: 50+/35+
Push-ups: 50+/35+
Run: 1.5 miles or further
You can adjust down from these numbers to find intermediate and basic levels.
Joel
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