Here is another push-up test to gauge your fitness: the PRMC (Potential Royal Marines Course) or Royal Marines Press Up Test (or 60 Push Ups in 120 seconds… that’s 1 push up or press up every 2 seconds)
Last week I posted the 40 Pushups in 1 Minute Challenge (Indiana Fireman Test):
This test is a bit different, as the timing is only limited to the “down phase” of the pushup (not down-up in a cadence).
But your hands must be close, under your shoulders, elbows in, so this works your arms, and not your chest.
You don’t have to go all the way down to touch your chest to the floor, as the real test uses another person’s closed fist, palm down. I use a tennis ball when I’m alone doing this.
For timing, use this handy player, and follow the instructions.
Audio for the PRMC Royal Marines Press Up Test
The PRMC Royal Marines Pre-Test
For the Royal Marines PJFT, you’ll need to complete two 2.4 km runs (with a one-minute break) on a treadmill that is set to a 2% incline (similar to 6 x 400m laps on an outdoor track). To pass you will need to do:
- The first run in less than 12 minutes and 30 seconds (i.e. each lap in 2:05 sec on a track, or 11.50 kph or 7.15 mph setting on a treadmill)
- The second run will start after a one-minute break and will need to be completed in less than 10 minutes. ((i.e. each lap in 1:40 sec on a track, or 14.30 kph or 8.89 mph setting on a treadmill)
The time is an absolute minimum requirement and the expectation is that you return the best time possible. So no “dogging it”.
The PRMC Royal Marines 4 Tests
- VO2 Max (the ‘bleep test’) – run between two lines, 20 metres apart, at a pace dictated by bleeps, beginning at level 1. Each level has shuttles at the same pace, with that pace getting quicker at the start of each new level. Level 11 is the minimum requirement, and failure to achieve this will result in withdrawal from the course. The more shuttles completed beyond Level 11, the more points are earned. It is rumoured David Beckham reached the maximum of Level 23.
- Press ups (the test above) – complete as many full press ups as possible in two minutes. 60 press ups will get you a maximum points. Each press up will be completed in time with audible bleeps to ensure the right level of muscle tension for each repetition.
- Sit ups – complete as many full sit ups as you can in two minutes. 85 sit ups will get you maximum points. Like the press ups, these will also be completed in time with bleeps.
- Overhand grasp pull ups – carried out on a wooden beam, your target should be a minimum of 8 quality pull ups. 16 pull ups will get you maximum points. You will need to do the pull ups to bleeps for both the upward and downward movements to make sure you are moving correctly and not using momentum to help you. Any less than 3 is an automatic fail, and candidates are expected to continue to their own personal limit
So there you have it. How fit are you?