Plank

This event consists of maintaining a proper plank position for as long as possible or until the max time to earn 100 points. The plank shall be conducted on a firm or suitably padded, non-slip, level surface.

1. To start the plank, elbows should be bent and lowered to the ground so that the forearms are lying flat on the ground, with the body in a straight line similar to a push-up position, with feet hip-width apart. Elbows should be aligned below the shoulders with forearms parallel to the body at about shoulder width distance. Hands must be on the ground, either in fists with pinky side of the hand touching the ground or lying flat with palms down.
2. Hips should be lifted off the ground with feet flexed and the bottom of the toes on the ground. The back, buttocks, and legs shall be straight from head to heels and must remain so throughout the test.
3. Toes, forearms, and fists or palms shall remain in contact with the floor, not a wall or other vertical support surface.
4. Candidates should look at the floor to keep the head in line with the shoulders, back, and legs.
5. Once the Candidate is in the correct position, the scorer shall signal the start and call out 15 second time intervals until the completion of the exercise. Time is recorded with a stopwatch to the nearest second.
6. The exercise is ended when the Candidate: (1) touches the floor with any part of the body except the toes, forearms, fists or palms, (2) raises one or both feet or hands off the floor, or (3) fails to maintain the back, buttocks, and legs in a straight line from head to heels. With regard to item (3) and proper straight line from head to heels, scorers are allowed, but not required, to give Candidates one verbal warning for correction. Warnings will not be issued for items (1) and (2).
7. Involuntary muscle spasms i.e. shaking, trembling, or quivering, resulting from maximum exertion during the course of the exercise is permitted as long as the proper plank position is maintained.
8. The monitor to Candidate ratio will be no more than seven Candidates to one monitor.
9. Candidates will hold this position for as long as possible or until the maximum time of 3 minutes, 25 seconds for a maximum score of 100 points.

Push-ups

This is a timed event to perform as many push-ups as possible in two minutes. This event can be conducted either indoors or outdoors.

1. Sweatshirts will be removed during the conduct of the push-up event to observe full extension of the arms and upper arms (above the elbow) parallel to the deck.
2. The official scorer lies face down on the ground opposite the Candidate with their fist on the ground directly under the Candidate’s chin.
3. On the command “Ready” the Candidate will assume the front-leaning rest position by placing the hands where comfortable. The feet may be together or 12 inches apart (measured between the feet). When viewed from the side, the body should form a generally straight line from the shoulders to the ankles.
4. On the command “Begin”, begin the push-up by bending the elbows and lowering the entire body as a single unit until the upper arms are at least parallel to the ground. Then, return to the starting position by raising the entire body until the arms are fully extended. Candidates may not rest their chest on the deck except as required to ensure that the upper arms are at least parallel to the deck.
5. The body must remain rigid in a generally straight line and move as a unit while performing each repetition.
6. At the end of each repetition, the scorer will state the number of repetitions completed correctly. If the Candidate fails to keep the body generally straight, to lower the whole body until the upper arms are at least parallel to the ground, or to extend the arms completely, that repetition will not count, and the scorer will repeat the number of the last correctly performed repetition.
7. OPTIONAL POSITION–FEMALES: Extend your arms to their full length with your hands and fingers pointing forward on the ground just under and slightly outside of your shoulders. Place your knees on the ground. Hold your body in a straight line from your shoulders to your knees with no other part of your body touching the ground. Lock your elbows with your arms forming a straight line from your shoulders to your wrists.
8. An altered, front-leaning rest position is the only authorized rest position. That is, the Candidate may sag in the middle or flex the back. When flexing the back, the knees may be bent, but not to such an extent that the Candidate is supporting most of the body weight with the legs. If this occurs, the Candidate’s performance will be terminated. The Candidate must return to, and pause in the correct starting position before continuing.
9. If the Candidate rests on the ground or raise either hand or foot from the ground, the performance will be terminated. The Candidate may reposition the hands and/or feet during the event as long as they remain in contact with the ground at all times.
10. Completing 60 push-ups will obtain a maximum score of 100 points.

Male Pull-up

This is not a timed event and can be conducted either indoors or outdoors. To qualify, each Candidate must do at least two pull-ups. If a Candidate fails to do a minimum of 2 pull-ups, he receives no points and thereby fails the entire PFT.

1. Diameter of the bar may range between 1 and 1 3/4 inches. The use of athletic tape on the bar is authorized.
2. The bar must be high enough to allow the tallest Candidate’s legs to hang straight without touching the ground, when arms are fully extended.
3. Sweatshirts/running suit top or long sleeve shirt must be removed during the conduct of the pull-up event in order to observe the lockout of the elbows with each repetition.
4. The preparatory command is “Ready” and the execute command is “Begin.”
5. Assistance to the bar with a step up, being lifted up, or jumping up is authorized. Assistance up to the bar will not be used as momentum into the first pull-up.
6. The bar must be grasped with both palms facing either forward or to the rear. Gloves are authorized for wear, but wrist wraps are not authorized.
7. The correct starting position begins when arms are fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist, and the body is motionless.
8. Legs may be positioned in a straight or bent position, but knees may not be raised above the waist.
9. One repetition consists of raising the body with the arms until the chin is above the bar and then lowering the body until the arms are fully extended; repeat as many repetitions as possible. At no time during the execution of this event can a Candidate rest the chin on the bar.
10. The intent is to execute a vertical “dead hang” pull-up. A certain amount of inherent body movement will occur as the pull-up is executed. However, the intent is to avoid a pendulum-like motion that enhances the ability to execute the pull-up. Whipping, kicking, or kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not authorized. If observed, the repetition does not count for score.
11. A repetition will be counted when a correct and complete pull-up is performed.
12. The goal of this event is for Candidate to execute as many correct and complete pull-ups before dropping off the bar.
13. Completing 20 pull-ups will obtain a maximum score of 100 points.

Female Hang

This is a timed event and can be conducted either indoors or outdoors. To qualify, each Candidate must do a minimum of 15 seconds of hang time. If a Candidate fails to hang a minimum of 15 seconds, she receives no points and thereby fails the entire PFT.

1. Diameter of the bar may range between 1 and 1 3/4 inches. The use of athletic tape on the bar is authorized.
2. The bar must be high enough to allow the tallest Candidate’s legs to hang straight without touching the ground, when arms are fully extended.
3. Sweatshirts/running suit top or long sleeve shirt must be removed during the conduct of the pull-up event in order to observe the lockout of the elbows with each repetition.
4. Assistance to the bar with a step up, being lifted up, or jumping up is authorized.
5. The bar must be grasped with both palms facing either forward or to the rear. Gloves are authorized for wear, but wrist wraps are not authorized. Thumbs must be wrapped under and around the bar, and the chin over the bar.
6. As soon as the Candidate is hanging from the bar without assistance the time keeper will start the clock.
7. The Candidate will hold their legs and body straight with their chin above the bar as long as possible. They may change their grip anytime during the exercise. When the chin is no longer above the bar, time is called.
8. Completing 50 seconds will obtain a maximum score of 100 points.

Mile Run

This is a timed event and can be conducted either indoors or outdoors. Running this event on a treadmill is not authorized. To qualify, each Candidate must complete the mile run without stopping.  If a competitor stops running or fails to complete the run, he/she receives no points and thereby fails the entire PFT.

1. The run course will be one mile exactly (no variation authorized), must be measured for accuracy, and set over reasonably level ground. LRs/COs are responsible for ensuring the accuracy of the PFT course length.
2. The preparatory command is “Ready” and the execute command is “Go.”
3. The course should be an “out and back” or a wide loop course. The run course should not include numerous sharp turns that would force a participant to slow down excessively to remain on the course. A determination as to whether the track is a yard or meter track must be made and the track measured to ensure accurate distance prior to conducting the PFT. Run courses should not require a Candidate to do more than 5 laps to cover the mile.
4. The goal of this event is for the Candidate to complete the measured course as quickly as possible.
5. For males, completing the mile run in 6 minutes or less will obtain a maximum score of 100 points. For females, 7 minutes or less will obtain a maximum score of 100 points.