Post by jerryfmcompushaft on Aug 19, 2012 13:00:45 GMT -5
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# 1 Pass / Fail
1 Minute Kip-ups
(Pullup with a Kip) 6 +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
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
Sorry about the formatting (I'm still working on that) but I think you can get the idea.
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# 1 Pass / Fail
1 Minute Kip-ups
(Pullup with a Kip) 6 +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
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
Sorry about the formatting (I'm still working on that) but I think you can get the idea.
)
