SOF Selection PT Preparation 3.27.2017

Continue to prep for the UBRR by taking a practice test but without the rope climb event as most will not have access to one.

Training:

1. Pushups – 1-minute time limit as many as you can do correctly, minimum 40
2. Situps – 1-minute time limit as many as you can do correctly, minimum 40
3. Pullups –  minimum of 6, no time limit
4. Dips –  minimum of 6, no time limit
5. 4 x 25-meter Shuttle Run, maximum of 24 seconds
6. Bench Press – 80 percent of body weight minimum 6 no time limit
7. Kip-ups – minimum of 6 with a 1-minute time limit
8. 5 Mile Run or 5-mile Ruck – The run to be completed in 40 min, ruck 75

Stretch well after completion

Grading scale:

Pushups +2 pts for each rep above minimum.
Situps +3 points for each rep above minimum.
Pullups +3 points for each rep above minimum.
Dips +2 points for each rep above minimum.
Bench Press +3 points for each rep above minimum.
Kip -ups +2 points for each rep above minimum.
Shuttle Run +2 points for every 1/10^th of a second under minimum.
Run +2 points for every 15 seconds from 35-30 minutes.

You can check your score at the website here: