The USMC Physical Fitness Test
w/u run a mile
Pull ups until you drop (Spartan women too no flexed arm hang)
Crunches in two minutes
Three mile run – for time.
c/d run another mile
Not enough? Do it again.
He Says: So in juxtaposition to my ranting yesterday about killing all your watches, I did everything today with a watch and by the book. Quantitative all the way.
But I did mention yesterday that you need to monitor progress now and again, and so I did that today with my military assessment WOD. Some interesting notes with this WOD
3 mile run with 10 pull ups afterwards as warm up.
The goods with commentary:
11 pull-ups max out
First person to email JasonJ@SpartanRace.com with a YouTube video of them doing 50 solid, consistent pull-ups get’s to be my upper body coach. $100 for 3 months, of getting to call me a upper-body wuss!
a) Video must be new starting…now. Mention Barn Beast is a wuss in it.
b) Must be able to get me to 50 straight chin-ups without messing with my race schedule or inhibit my ability to run 100 miles at a time.
c) You can’t be Hobie Call
127 crunches in 2 minutes
How do you do crunches properly in less than one second without turning the whole thing into a farce? I was going as fast as I could and did 127 no problem. Why 2 minutes? I was FULL SPEED and can’t imagine going faster while keeping form. Why not 4 minutes or 5?
3-mile Run: 18.53
Notes: I need a track!
Here again I want to bring to everyone’s attention to context and context and context. The flattest 3 mile loop I can find is, well, not flat at all. Just look at my 1.5 mile split of 8.41. I kept the throttle as steady as I could and I still tacked on an extra minute where I should have been negative splitting.
Still, being that I’m currently peaking for a 53 mile ultra run, I’ll take that as being so-so/kinda/acceptable fast for now.
Soundtrack. Cute Without The ‘E’ by Taking Back Sunday
She says: “I get it. I need to get better at pull ups.”
For FUN, I decided to warm up with a round of running 800m forwards and 400m backwards two times through since I had so much fun doing it yesterday.
Pull-ups: 4 unassisted. (yep 4) 12 more with my friend Matt holding my feet.
Situps: 122 in two minutes.
Three mile run: 21:13.
I made my sandbag today for tomorrow’s WOD that is courtesy of Ms. Katya McCabe. I named it T-Rex. Stronger every day…
Soundtrack: “Stronger” Emphatic