Army Ranger PFT

Military.com | by Stew Smith

As with any of the Special Operations units in the U.S. military, it takes
endurance, stamina, intelligence and mental toughness to become a Ranger.
The Army Rangers require their candidates to score the following prior to
attending Ranger School.
The most important pre-training exercise to do prior to Ranger school is
walking fast in your boots with 50 pounds of weight on your back. You will do
this everyday you are at Ranger School. Running at least 5 miles, 3-4 times a
week and swimming in uniform 2-3 times a week is recommended as well.

Pack on 5-10 pounds of body weight prior to going so you have a little to lose
when you are consuming fewer calories a day.
Ranger PFT

Minimum Scores

Push-ups in 2:00

49 in 2:00

Sit-ups in 2:00

59

Pull-ups

Two-mile run

15:12

5 Mile run

40:00

16-mile hike w/65lb pack

5 hours 20 minutes

15-meter swim with gear

Pass/Fail

Visit Military.com's Special Operations Forces Center

Once selected Ranger candidates attend three separate phases of Ranger
School: Fort Benning Phase, Mountain Phase, and Florida Phase.
The Benning Phase
The Benning Phase is executed in two parts and lasts for a total of 20 days.
As with most Special Operations units, the first phase is very physical.
To be competitive in any of these physical tests, the future Ranger students
must not strive for the minimum standards listed above, but must maximize
their personal physical effort and strive for the following recommended scores:
Ranger PFT

Recommended Scores

Push-ups in 2:00

80

Sit-ups in 2:00

80

Pull-ups

12

Two-mile run

Sub 13:00

5 Mile run

35:00

16-mile hike w/65lb pack

4-5 hours

Ranger PFT

Recommended Scores

15-meter swim with gear

Pass/Fail

The second part of First Phase has obstacle courses and long ruck (full gear)
marches as a major part of the physical fitness requirements. However, the
fundamentals of patrolling and small unit tactics are the focus of this part of
the Benning Phase. These graded field exercises include ambush and
reconnaissance patrols, close quarters combat, airborne operations, and air
assault operations. The Ranger student must then demonstrate his expertise
through a series of cadre and student-led tactical patrol operations.
Mountain Phase
The Second Phase, or Mountain Phase lasts 20 days and nights and teaches
students to operate in small units while sustaining themselves and their
subordinates in the adverse conditions of the mountains. The rugged terrain,
hunger, and sleep deprivation are the biggest causes of emotional stress that
students encounter. Students will eat, sleep and operate in these conditions
for 3 weeks, usually eating no more than 1-2 MREs a day (Meals Ready to
Eat).
Florida Phase
The Third Phase, or Florida Phase, teaches small boat operations, ship to
shore operations, stream-crossing techniques, and skills needed to survive
and operate in a jungle and swamp environment. This phase lasts 16 days
and nights and tests the patrolling and leadership techniques of every Ranger.
Ranger School is a grueling school due to the long hours of walking with your
gear, sleeping in the field and eating 1-2 meals less a day than normal. Many
students lose 20-30 pounds in the 56 day school. But the school teaches the
Ranger he can overcome insurmountable challenges while under simulated
combat conditions. Ranger school has honed the professional skills and
techniques necessary to conduct small unit operations. And of course, he can
wear the well-deserved Ranger Tab on his shoulder.
For more information, check out the workouts at Military.com's Fitness eBook
Store. With any download you buy you get over 40 hours of training personally

designed for future students of the group AND access to Stew Smith (the
author) for any answers to your training questions!

Special Forces - Special

Operations Fitness Test

Military.com | by Stew Smith

There is a new Special Forces / Special Operations fitness test making its way
around the Team areas and creating a fun and competitive event for many of
our Army, Navy, Air Force, USMC Special Operators. It is called the Upper
body Round Robin (UBRR). The test consists of seven upper body exercises,
a speed and long distance run. The UBRR provides a minimum standard for
passing which are reasonable scores as you see below, BUT if you want to be

competitive with the best of the best you have to push yourself far above the
minimums. See events and grading scale below:
The UBRR (Upper Body Round Robin) Events:
Event

Min. Standard

Grading Scale for Min.

Plus

1 Minute of Pushups

40

2 Pts Each Rep Above

Min

1 Minute of Situps

40

3 Pts Each Rep Above

Min

Pullups

6 - Not Timed

3 Pts Each Rep Above

Min

Dips

6 - Not Timed

2 Pts Each Rep Above

Min

Bench Press 80% Body Weight

6 - Not Timed

3 Pts Each Rep Above

Min

20 ft. Rope Climb in Body Armor

or Weight Vest - 25#

Pass / Fail

1 Minute Kip-ups

2 Pts Every Rep Above

Min

4 x 25 M Shuttle Run

Max 24 Secs

2 Pts Every 1/10 of a Sec

Under

5 Mile Run or 5 Mile Ruck March

w/ 45# Dry Weight

Run - Max 40 Mins,

Ruck - 75 Min

2 Pts Every Full 15 Sec

from 35 to 30 Min

* Minimal rest in between events < 1 min

If you do not meet the minimum standards in EVERY event you will fail the
entire test. The least you can score is 900 points. By adding your extra
repetitions / time per exercise you can create a team competition or have a
way to grade prospective candidates seeking to enter these Special
Operations Teams. A good score is considered 1300 and above with some
scores getting about 1500 in many of the Spec Ops units.

Common Issues and Tips for Performance:

Pushups - Regular pushups. Do not lift your hands / feet off the floor. Once the
time runs out or your knee touches the floor the event is over.
Situps -- Place your hands interlocked behind your head. The up position is
when your elbows touch your knees and down position is when your forearms
touch the floor next to your head.
Pullups - Regular grip with palms facing away from you. Chin must go over the
bar and arms must be straight in the down position. These are dead hang
pullups -- no kipping / cheating with lower body movement.
Dips -- Elbows must form a 90 degree angle for each repetition to count in the
down position and arm locked / straight in the up position.
Bench Press -- 80% of your body weight for max reps. No bridging with your
hips. Keep feet flat on the floor. Bar much touch your chest in the down
position and elbows must be fully straightened in the up position.
Rope Climb -- Climb a rope in body armor / weight vest of 25#. If you do not
have a rope available, try doing a rope pull-up by hanging a piece of rope over
a pull-up bar and performing six rope pullups to simulate the rope climb.
The Kip Up (not a kipping pullup) -- This is a grip and ab exercise. 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. Bring your ankles over the bar with the bar being in between your
ankles in the UP position.
4 x 25m shuttle run can be done with blocks to pick up at the 25m marks. Pick
up and drop blocks at each change of direction as you run four -- 25m sprints
in a shuttle run method. Every 1/10 of a second counts!
5 mile run under 40 minutes is not a horribly fast pace but if you are not
prepared for a 5 mile run it can be tough and potentially injurious so build up to
get 5 miles of running at sub 8 min mile pace.
Or you can opt for the 5 mile ruck with 45#. Get it done in less than 75
minutes and you are good to go.

Whether you are a future Special Operator or looking for a fun and challenging
workout plan that ranks your counterparts, the UBRR is a tool to put in your
backpack. Enjoy adding this to your fitness maintenance / testing program.