Happy MONSTER Monday… and Happy Memorial Day! Today is about remembering those who have died while protecting our country. Before you fire up the BBQ and start mixing drinks, take a moment to remember what the true spirit of the day is.
In honour of Memorial Day, today’s MONSTER Monday Workout is called Memorial Day MADNESS and is based on the United States Army Physical Fitness test… It will give you an idea of how you’d measure up if you were in the Armed Forces… It’s humbling, lets just say that.
So here it is! Try it out and post your feedback in the comment section below!!!
MONSTER Monday Workout 5.27.13: Memorial Day MADNESS
Warm Up
- Foam Roll and do mobility exercises… I say this because I believe that should come before ANY workout, but something tells me that the Army doesn’t let you get all warmed up before this test…
Workout United States Army Physical Fitness Test
- Push-Up: assume the front-leaning rest position by placing your hands where they are comfortable for you. Your feet may be together or up to 12 inches apart. When viewed from the side, your body should form a generally straight line from your shoulders to your ankles. On the command ‘go,’ begin the push-up by bending your elbows and lowering your entire body as a single unit until your upper arms are at least parallel to the ground. Then, return to the starting position by raising your entire body until your arms are fully extended. Your body must remain rigid in a generally straight line and move as a unit while performing each repetition. AMRAP for 2 minutes
-Sit-Up: assume the starting position by lying on your back with your knees bent at a 45- degree angle. Your feet may be together or up to 12 inches apart. Another person will hold your ankles with the hands only. No other method of bracing or holding the feet is authorized. The heel is the only part of your foot that must stay in contact with the ground. Your fingers must be interlocked behind your head and the backs of your hands must touch the ground. Your arms and elbows need not touch the ground. On the command “go,” begin raising your upper body forward to, or beyond, the vertical position. The vertical position means that the base of your neck is above the base of your spine. After you have reached or surpassed the vertical position, lower your body until the bottom of your shoulder blades touch the ground. Your head, hands, arms, or elbows do not have to touch the ground. AMRAP for 2 minutes
- Two Mile Run: On the command ‘go,’ the clock will start. You will begin running at your own pace. You are being tested on your ability to complete the 2-mile course in the shortest time possible. Although walking is authorized, it is strongly discouraged. Finish As Fast As Possible.
Click HERE to see the US Army Physical Fitness Test Standards based on age and gender.
In honour of Memorial Day, today’s MONSTER Monday Workout is called Memorial Day MADNESS and is based on the United States Army Physical Fitness test… It will give you an idea of how you’d measure up if you were in the Armed Forces… It’s humbling, lets just say that.
So here it is! Try it out and post your feedback in the comment section below!!!
MONSTER Monday Workout 5.27.13: Memorial Day MADNESS
Warm Up
- Foam Roll and do mobility exercises… I say this because I believe that should come before ANY workout, but something tells me that the Army doesn’t let you get all warmed up before this test…
Workout United States Army Physical Fitness Test
- Push-Up: assume the front-leaning rest position by placing your hands where they are comfortable for you. Your feet may be together or up to 12 inches apart. When viewed from the side, your body should form a generally straight line from your shoulders to your ankles. On the command ‘go,’ begin the push-up by bending your elbows and lowering your entire body as a single unit until your upper arms are at least parallel to the ground. Then, return to the starting position by raising your entire body until your arms are fully extended. Your body must remain rigid in a generally straight line and move as a unit while performing each repetition. AMRAP for 2 minutes
-Sit-Up: assume the starting position by lying on your back with your knees bent at a 45- degree angle. Your feet may be together or up to 12 inches apart. Another person will hold your ankles with the hands only. No other method of bracing or holding the feet is authorized. The heel is the only part of your foot that must stay in contact with the ground. Your fingers must be interlocked behind your head and the backs of your hands must touch the ground. Your arms and elbows need not touch the ground. On the command “go,” begin raising your upper body forward to, or beyond, the vertical position. The vertical position means that the base of your neck is above the base of your spine. After you have reached or surpassed the vertical position, lower your body until the bottom of your shoulder blades touch the ground. Your head, hands, arms, or elbows do not have to touch the ground. AMRAP for 2 minutes
- Two Mile Run: On the command ‘go,’ the clock will start. You will begin running at your own pace. You are being tested on your ability to complete the 2-mile course in the shortest time possible. Although walking is authorized, it is strongly discouraged. Finish As Fast As Possible.
Click HERE to see the US Army Physical Fitness Test Standards based on age and gender.
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