Tag Archives: Fitness

Part 3: Fitness Tests from Militaries Around the World

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The New Zealand military’s fitness test consists of Press Ups (Pushups), Curl Ups (basically a crunch) and a 2.4km (1.5 mile) run.  Military personnel are expected to be in the 100 Club.  The 100 Club levels are listed below:

2.4km Run Curl Ups Press Ups
Male 8 Minutes 130 55
Female 10 Minutes 05 Seconds 118 36

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The Curl Up requirements are shown here:

Part 2: Fitness Tests From Militaries Around the World

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The IDF (Israeli Defense Forces) fitness test seems to mimic that of the US military’s fitness tests.  It consists of a 3000m (1.86) run, pull-ups and dips.

The caveat for this is the exercises are all performed with no rest in between and the events can be completed in any order.

There is only pass fail for the pull-ups and dips are pass fail only.  The standard is:

Pull-ups- 11

Dips- 18

There is a point system for the run and the minimum score is 50 or 15:33.

15:34    Fail  Points 12:47-12:53    75
15:27-15:33 50 12:41-12:46    76
15:21-15:26 51 12:34-12:40 77
15:15-15:20 52 12:28-12:33 78
15:08-15:14 53 12:21-12:27 79
15:02-15:07 54 12:15-12:20 80
14:55-15:01 55 12:09-12:14 81
14:49-14:54 56 12:02-12:08 82
14:43-14:48 57 11:56-12:01 83
14:36-14:42 58 11:49-11:55 84
14:30-14:35 59 11:43-11:48 85
14:23-14:29 60 11:37-11:42 86
14:17-14:22 61 11:30-11:36 87
14:11-14:16 62 11:24-11:29 88
14:04-14:10 63 11:17-11:23 89
13:58-14:03 64 11:11-11:16 90
13:51-13:57 65 11:04-11:10 91
13:45-13:50 66 10:58-11:03 92
13:38-13:44 67 10:52-10:57 93
13:32-13:37 68 10:45-10:51 94
13:26-13:31 69 10:39-10:44 95
13:19-13:25 70 10:32-10:38 96
13:13-13:18 71 10:26-10:31 97
13:06-13:12 72 10:20-10:25 98
13:00-13:05 73 10:13-10:19 99
12:54-12:59 74 10:12      100

 

 

Part 1: Fitness Tests From Militaries Around the World

The Canadian military has one of the more interesting fitness tests we found.  The military conducts the Common Military Task Fitness Evaluation (CMTFE). This test is comprised of six evaluations to include:

Escape to Cover_sm

  1. Escape to Cover

General: The escape to cover task was designed to simulate a situation involving small arms fire. During this event, a member must move quickly between points of cover to reach the safety of a bunker.

Task description: With a C7 rubber rifle, the participant runs 10m, stops and takes a knee for 7 seconds then continues to run 50m. The participant moves into a prone position to complete a low crawl (leopard crawl) under 7 hurdles spread out over a 10m mat. Once the participant has physically cleared the last 10m low crawl marker, the participant will get up and run 30m.

Minimum standard: The task must be completed in 68 seconds or less.

VehicleExtrication_sm

2. Vehicle Extrication

General. This task was designed to simulate the extrication and evacuation of a CAF casualty from the passenger seat of a Ford Ranger Style pickup truck during an international humanitarian operation.

Task description: The participant will remove the 86kg mannequin off the edge of a 76 cm high bench (simulating the front bench of a 1⁄4 ton pickup truck) by grasping and pulling the mannequin. Once removed from the bench, the participant will drag the mannequin 5 meters. At the 5m mark an evaluator will release the mannequin’s lower extremities (simulating the arrival of a second rescuer to assist in carrying the casualty). The participant will carry the 52kg mannequin 5m back to the bench and secure the torso on the bench (simulating lifting the casualty into the back of a rescue vehicle).

Minimum standard: There is no time limit for completion of this task; performance is indicated by pass /fail.

Picking and Digging_sm

3. Picking and Digging

General: This task was designed to simulate the construction of a hasty ablution facility during early stages of an international humanitarian mission; it is performed in two parts as picking and digging.

Task description: Picking:

The participant straddles the picking simulator and starts moving the weighted beam by swinging the sledgehammer using a picking action. When the beam has moved approximately 1 meter, the participant will make a 180o turn, straddle the picking simulator and continue moving the weighted beam in the opposite direction. After 30 seconds of “work” the participant must stop for a 60 second rest. The work/rest ratio (30 sec / 60 sec) will continue until the participant has moved the weighted beam a total of 4 meters.

A 2 minute rest / water break is provided between completion of the picking task and beginning the digging task.

Digging:

The participant moves 180 kilograms (kg) of loosened gravel from the full dig box to the empty one. After 60 seconds of work the participant must stop for a 30 second rest. The work/rest ratio (60 sec / 30 sec) will continue until the participant has filled the empty box with the gravel of the full box.

Minimum standard: 18 min of Picking, 18 min of Digging.

StretcherCarry_sm

4. Stretcher Carry

General: The stretcher carry task was designed to simulate a 2-person stretcher carry of a civilian casualty to an evacuation vehicle and a 4-person lift of the stretcher into the back of the vehicle.

Task description: Participant lifts a deadlift bar (43kg) and carries it a distance of 25m. The participant sets down the bar, pauses for 15 sec, and turns around to face the start/finish line. The participant lifts and carries the deadlift bar back 25m, and lowers the bar to the floor at the start/finish line.

Using both hands, the participant lifts the EZ curl bar (21.5kg), up onto the 91.5 cm high platform.

Minimum standard: There is no time limit for completion of this task however the task must be completed without stopping or setting down the deadlift or EZ curl bars outside of the prescribed rest period.

Sandbag Fortification_sm

5. Sandbag Fortification

General: This task was designed to simulate the unloading and passing of sandbags from a pallet during a humanitarian (flood) or defense (fortification) scenario.

Task description: Participants lift a total of sixty 20 kg sandbags from a pallet and places each sandbag on the top of a 91.5 cm high platform.

Minimum standard: Move sixty 20kg sandbags in 15 min or less.

Sandbag Fortification_smPickets and Wire_sm

6. Pickets and Wire Carry

General. This task was designed to simulate the responsibility of one member of a multi-member team during the construction of a pickets and wire fence.

Task description: The participant will make 23 trips carrying objects from a start point out to various points along a 35 m line. Weights of objects and methods of carrying range from 5.4 kg in each hand to 15.5 kg carried unilaterally.

The sequence of the task alternates between loaded and unloaded carries; to simulate picking up and dropping off equipment, returning to pick up another load of equipment until all of the equipment has been moved to the worksite.
The longest trips cover 70.8 m, with a total task distance of approximately 1.3 km.

Minimum standard: 17:30min or less.

Test Your Fitness with This Special Forces PT Test

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The Upper Body Round Robin AKA the UBRR is a commonly used physical fitness test among many Tier I and Tier II Special Operations Units. This pt test goes well beyond the typical scoring of pushups, sit-ups and a run.

UPPER BODY ROUND ROBIN (UBRR)

Bench Press

Pushups

Situps

Pull-ups

Dips

Rope Climb

Kipp Up

Shuttle Run

5 Mile Run/Ruck

UBRR SCORING SYSTEM

Special Instruction:

As soon as an individual finishes one exercise, he must start the next exercise in no more than 10 minutes.

There is only one common standard for all age groups.

Only one attempt is allowed per participant at each station

In order to pass the UBRR, participants must achieve the following:

Pass all events with at least the minimum score, and Receive at least 1100 total points from all the events combined.

Bench press:

Time: No time limit.

Minimum: 6 repetitions with the individuals body weight minus 20 percent of the individuals body weight is the minimum

Score: The minimum is 100 points. Each additional repetition above the minimum is worth 3 points

The correct position is: The individual will lay flat (supine) on the bench, feet flat on the floor, shoulder blades, head, and buttocks in contact with the bench. Hands are approximately shoulder width apart.

A correct repetition is: On the command, “Go”, the bar is pushed off the supports (first repetition only), and arms are extended fully to the locked position. Then the bar is lowered until it touches the chest, and then raised until the arms are fully extended, elbows locked.

Grader position: The grader must be located to one side of the individual doing the exercise to ensure the feet stay flat on the floor, the buttocks, shoulder blades and head stay in contact with the bench, and the arms fully extended. The grader will notify the individual doing the exercise if the feet, buttocks, shoulder blades, or head lift do not maintain contact, or the arms don’t fully extend. The repetition will not be counted after the second notification.

Example : Individual weighs 180 pounds.

Minimum weight: 180lbs-36lbs (20% of 180) = 144 lbs

Individual presses 144 lbs 15 times.

Score = 100 points for minimum (6repetitions)

9 repetitions over minimum x 3 points per repetition for a total of 27 additional points (9 x 3 = 27). Total score is 127 (100 points minimum and 27 points for additional points).

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Push-ups:

Time: 1 minute

Minimum: 40 pushups is the minimum

Score: The minimum is 100 points. Each additional repetition above the minimum is worth 2 points

The correct position is: The back is generally straight, feet are up to 12 inches apart, hands are placed should width apart with arms extended and locked on a generally flat surface

A correct repetition is: On the command, “Go”, the body is lowered from the front leaning rest position until the chest (sternum area) touches a flat hand on the floor, then the body is raised until the arms are fully extended (locked).

Grader position: The grader will have one hand on the floor and the other on one elbow of the individual doing the exercise. The grader will notify the individual doing the exercise if he needs to go lower or extend the arms fully, and will not count the repetition after the second notification

Sit-ups:

Time: 1 minute

Minimum: 40 sit-ups is the minimum

Score: The minimum is 100 points. Each additional repetition above the minimum is worth 3 points

The correct position is: The individual lies flat (supine) on his back on a generally flat surface. The legs should have a 90 degree bend at the knees. Feet should be flat on the floor with no more than 12 inches in between them, and at the same level as the upper body. Fingers should be interlaced (one or more and at any part of the finger) and placed behind the head.

A correct repetition is: On the command “Go” the individual raises his upper body by bending at the pelvis until the spine (base of the neck) breaks or equals the vertical plane (lower spine). Then he lowers his body until the shoulder blades touch the floor. The person holding the feet may secure them by any means, but will not be in the way or assist in the repetition.

Grader position: The grader will be positioned perpendicular to the individual doing the exercise. The grader will notify the individual doing the exercise if he needs to go higher or interlace the fingers and will not count the repetition after the second notification.

Pull-ups:

Time: No time limit

Minimum: 6 pull-ups is the minimum

Score: The minimum is 100 points. Each additional repetition above the minimum is worth 3.5 points

The correct position is: The bar will be grasped with hands shoulder width apart, knuckles facing the individual. The individual will hang from the bar so that the arms are fully extended (starting position).

A correct position is: On the command “Go”, pull with the arms, raising the body until the chin is higher than the bar (head can be level or tilted back). Then the individual will lower his body until he is hanging with arms fully extended. The knees may be bent so the feet are behind the body, but the knees cannot come up in the front or kip in any way that would assist in the repetition.

Grader position: The grader will stand 18 inches in front of the person doing the exercise and will count out loud. If the individual touches the grader with any part of this body, that repetition will not count. The grader will notify the individual doing the exercise if he needs to go higher or lock the arms, and will not count the repetition after the first notification.

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Dips:

Time: No time limit.

Minimum: 10 dips is the minimum

Score: The minimum is 100 points. Each additional repetition above the minimum is worth 2.5 points

The correct position is: The body will be fully supported on the dip bar, arms fully extended and locked. Legs may be bent or straight, and feet may be crossed.

A correct repetition is: On the command “Go”, lower the body until the upper arms are parallel with the dip bar, and then press upwards with the arms until the arms are fully extended, elbows locked.

Grader position: The grader will be positioned to one side of the individual to ensure the upper arms are at least parallel with the dip bar in the lower position, and the arms become fully locked in the up position. The grader will notify the individual if he fails the go low enough, or if the elbows don’t lock. He will not count the repetition after the second notification.

Rope climb:

Time: No time limit

Minimum: Individual mist climb the rope (using any technique) until he can touch the designate height (the green tape at 20 feet) on the rope. Individual will wear a 20 lb vest during this exercise.

Score: This is a GO/NO GO event, and no points will be awarded.

Kipp-up

Time: One minute time limit

Minimum: Six kipp ups is the minimum.

Score: The minimum is 100 points. Each additional repetition above the minimum is worth 3.5 points

The correct position is: The individual will position himself underneath the pull-up bar as if he were doing a regular pull-up. Do a left or right facing movement so the pull-up bar is now perpendicular to the individual. Grasp the bar with palms facing each other, no more than 5″ apart, arms fully extended and body hanging without touching the ground.

The correct repetition is: On the command, “Go”, pull up with the arms and torso, raising the feet and legs, one leg on either side of the bar, until the heels touch above the bar, with the bar between the legs. Then lower the legs until the arms and legs are fully extend in the starting position. This is one repetition.

Grader position: The grader will be located to one side or the other of the individual to ensure the arms and legs are fully extended to start each repetition. The grader will also ensure that the heels touch above the bar on each repetition. The grader will notify the individual if the individual fails to fully extend the arms or legs or fails to touch the heels above the bar. He will not count the repetition after the second notification.

Shuttle Run:

Time: 24 seconds is the maximum time

Score: The maximum is worth 100 points. Each full 0.1 second under the maximum is worth 2 points.

A correct course is: The course will be a pre-marked 25 meter running lane that is flat and without obstructions. Easily visible lines on the ground will indicate the starting point and the 25 meter point.

A correct shuttle run is: On the command “Go”, the individual doing the exercise will leave the start point and run down to the far end of the course, pick up a block, return to the start point and put that block down behind the line. Then he will pick up a different block, return to the far end, put that block down behind the line, pick up a different block and return to the starting line. The blocks must be placed behind the lines and carried by hand.

Grader position: The grader will be positioned behind the starting line, and must use a watch that measures tenths of a second.

Example: Individual’s time = 22.4 seconds

Time is 24 seconds or less (maximum) = 100 points

Total time under 24 seconds is sixteen 1/10th second increments

Score = 100 (maximum time) + (16 x 2) for tenths of a second

under the maximum for a total score of 132 points

Five Mile Run:

Time: Maximum time is 40 minutes

Score: The maximum is worth 100 points. Every full 5 second increment under the maximum time is worth 2 points

A correct course is: The course will be 5 miles in distance, with a paved (or similar) surface, generally flat and without obstacles. The start and finish line will be the same.

A correct five mile run is: On the command “Go”, the individual will begin to run at his own pace, and continue through the course until he crosses the finish line. This exercise must be completed

Grader position: The grader will be located at the start/finish line, and will begin the time at the command “Go”. He will call off the finish times as runners cross the finish line, and he will not stop his watch until the last runner has completed the run.

Example: Individuals time = 36:17

Time is 40 minutes or less (maximum) = 100 points

Total time under 40 minutes is 223 seconds

44 full 5 second increments x 2 points per increment = 88 points

(22 x 3 = 88)

Score = 100 (maximum time) + 88 (points for 5 second increments) for a total

Score of 188 points.

5 Mile Run

OR

Five Mile Rucksack March:

Time: The maximum time is 75 minutes for the ruck, 40 minutes for the run.

Score: The maximum score is worth 100 points. Every full time increment of 15 seconds under the maximum is worth 2 points.

Equipment: The rucksack must weigh no less than 40 pounds dry. Uniform can be pants or shorts with boots.

A correct course is: The course will be 5 miles in distance, with a hard, solid surface, generally flat without obstacles. The start and finish line will be the same.

A correct five mile rucksack march is: Individual will begin at the start line, and at the command “Go”, will begin the ruckmarch at his own pace and continue through the course until he crosses the finish line. This entire exercise must be completed with the rucksack, and un-aided. Running is authorized.

Grader position: The grader will be located at the start/finish line, and will start the time at the command “Go”. He will call off the times as participants cross the finish line, and he will not stop the time until the last individual completes the rucksack march.

Example: Individuals time is 52 minutes 35 seconds.

Time is 75 minutes or less (maximum) = 100 points

Total time under 75 minutes is 22 minutes and two 15 full seconds

22 minutes x 4 (15 second increments) = 88 + 1 (15 full second)

89 x 2 = 178

Score of 178 points

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What You Are Getting Yourself Into When Doing A Go Ruck Challenge

Are you physically fit?  Do you piss excellence?  Do you consistently wake up in the morning, look at yourself in the mirror and wonder how you are going to be able to cope with people not as awesome as you are?  Well then chances are the GO Ruck Challenge is right up your ally.

The GO Ruck Challenge is a team run event that takes place in cities all around the US and world and is designed to test an individual’s ability to work as a part of a team and to push themselves beyond the typical level of comfort.  The challenge was conceived by US Army Special Forces Green Berets and is modeled after events that are commonly found in the Special Forces Selection and Qualification Course.  These highly trained cadre of current and former Special Operations operators take the common man (and woman) on an adventure through different cities, testing their endurance, will power and ability to operate as a member of a team.  Each trek and challenge is kept secret and members are pushed throughout the event that lasts over two days and covers over 20+ miles through each city’s main areas of interest.  At the end each member who successfully completes the challenge is given a GORUCK Challenge patch (which never goes on sale) and bragging rights to say they completed the event.

Since each trek’s events are unique there is no guessing the events to come and no one can develop a strategy to cheat the system.  Members are told to show up with one backpack (GO Ruck sells their own if you don’t have one) and the following items: Bricks: Four if you’re under 150 pounds, six if you’re over. Life isn’t fair. Wrap your bricks in something, a t-shirt or whatever, and then cover your future souvenirs with bubble wrap and duct tape. Water, lickies and chewies. For water, a hydration bladder is preferred. Except in winter, when they like to freeze up Headlamp – mandatory for all night classes. Gloves, a windbreaker (required when temperatures are below 50), and everything else you think you need. One form of identification and $20 for a cab, just in case. One team weight per class: 25lb minimum. One team American flag per class, the bigger the better. We like Annin, but no pressure. Friends – it’s probably less scary that way. This event is perfect for anyone who is into fitness and or being awesome as it will push you to a place of discomfort which few have experienced.  Those who complete the journey get a snap shot of what it takes to become a Special Operations soldier and the ability to truly put their money where their mouth is.  Oh and to top it all of GO Ruck donates $10 of every entry fee to the Green Beret Foundation, something we think is pretty damn awesome.  For more information on the event visit http://goruckchallenge.com.

Take Your Training to Operator Status With These Resources

In today’s battlefield, the operator is faced with a task of maintaining a level of fitness that requires strength, endurance, and flexibility. Operators must be able to scale walls, carry a 250lb casualty and run in full kit up the mountains of Afghanistan and be able to recover fast enough to engage enemy personnel and complete strenuous missions. Because of this operators must take on a new training plan to reach a new level of fitness not before seen in athletes, military and or law enforcement personnel of the past. The traditional training plan of the military focuses on calisthenics, and long distance runs mixed with poor nutrition and sleep deprivation.

While service members of the past managed to maintain a higher level of fitness, today’s military is fatter, slower and weaker than ever before. However many individuals within the Special Operations, SWAT and combat arms community have taken on new fitness programs such as Crossfit, P90X, Insanity and Gym Jones. Many new programs are specifically tailored to fit the needs of the operator and designed to increase strength, endurance and fast twitch muscles. While these programs exist, it’s tough to know which programs to follow and which programs to ditch. Through several years of service in the Special Operations

Through several years of service in the Special Operations community, RE Factor Tactical has come across several excellent sources for operational fitness. Here are a few of our findings: Crossfit Unbroken– Crossfit Unbroken is located in Denver, CO and owned by Crossfit Athlete Matt Hathcock who is dedicated to providing law enforcement and military operators with excellent operational training. To contact Matt about more information on Tactical Performance classes email him at Matt@crossfitunbroken.com or visit their website at www.crossfitunbroken.com

Tactical Athletic Performance– Run by a Special Forces 18D, TAP provides great articles to operators about tactical fitness, shooting techniques, equipment suggestions and general information on how to be a better operator. For more details visit their website at www.tacticalathleticperformance.com

Stew Smith- Stew Smith is a long time friend of RE Factor Tactical and has a wide background in military fitness. Stew is an ex Navy SEAL, graduate of Annapolis, avid writer and a philanthropist. Stew currently writes articles for www.military.com, runs a non-profit called Heroes of Tomorrow and is the author of several SEAL, Special Forces and Selection preparation books. For more information check out his website at www.stewsmith.com