Baseline: Army Physical Fitness Test (APFT)

Army-Physical-Fitness-Test_APFT

Whether you’re Jason Bourne or new to fitness, you have to test (and monitor) your baseline. We use the Army Physical Fitness Test (APFT) because it requires no equipment, it’s easy to score, and it helps measure where you are.

EVENTS

Push-Ups: 2 Minutes
Sit-Ups: 2 Minutes
Two-Mile Run

Do these three events in sequence, resting ~2 minutes between each

INSTRUCTION

The Army has paragraphs of instruction. Here are the basics.

Push-Ups
Keep your body generally straight
Face forward
Go all the way down and all the way up
When resting, you can either sag in the middle (up dog) or flex your back (down dog)
Do as many as possible in the 2 minutes allotted

Sit-Ups
Your partner holds your feet down
Go all the way up and all the way down
Do not lift your butt up to do more reps (those don’t count)
The up position is the only authorized rest position
Do as many as possible in the 2 minutes allotted

Two-Mile Run
Typically done on flat ground
Complete the two miles as fast as possible

SCORING

The score for each event ranges from 0 to 100 points. A minimum of 60 points per event (minimum total 180) is required to pass the test. The max score is 300. The scoring is based on gender, age, the number of repetitions performed of the push-up and sit-up, and run time.

GET YOUR SCORE

When complete, get your score here.

If you pass (minimum 180), this means you have a base level of fitness and you’re ready to start our 6 Week Training Plan to prepare for Nasty, Light, and the Challenge. The main goal of our training plan is to prepare you for what you’ll face – and to get your back ready to carry the weight in your rucksack. If you would prefer to run Nasty, substitute the rucking for running.

GORUCK-APFT_the-sit-up

GORUCK_APFT_2-Mile-Run

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