February Final Instructions #2

 

Great job everyone!  If you completed this boot camp and had a great time, you are a winner!

As the February boot camp officially ends tomorrow on Sunday (Feb 28), we will be giving you 2 days to complete your second PFT test!  Deadline is Monday midnight (your time zone).

We want to award those who have made the most improvements in their PFT!

We will put up a post for this tomorrow in Facebook and put highlights on this site.  

So here are the basic rules for this:

1. Repeat the exact same PFT challenges you did 3 weeks ago at the beginning of this challenge.  

2. Determine the percentage that you improved.  

Example #1

If I did 20 pushups on the first PFT, and now I can do 22 pushups on the second PFT.  This is a 10% increase. 

Example #2

You did 40 sit-ups on the first PFT, and now you were able to do 55 sit-ups on your second PFT.   You increased your sit-ups by 15, this means you had a 38% increase!

Example #3

You ran 1 mile in 9:30 minutes for your first PFT.  For your second PFT you ran your mile in 8:10 minutes.  This is an improvement of 80 seconds. This is a 14% improvement on your running time. 

3. Take your 3 highest PFT scores and add them together.  (3 only)

For example:

Sit-ups 38% increase

Dead hang 25% increase

Pushups 20% increase

Pull-ups 15% increase

Add the top 3 numbers.   38%+25%+20%= 83% increase

This is your final number!!

4.  We want you to post your final results following the format below!

Name:  John Doe

Team: Give em' Health

Division: Rangers

PFT #1 to PFT #2:

Dead hang:    50 >70 - 40%

Crunches:      80>100 - 25%

Pull-ups:       10 > 12 - 20%

Push up:        30 > 35 - 16.7%

Plank:            2:12>2:32 - 15.2%

Sit ups:          50>48  - neg 4%

40% + 25% + 20% = 85% (Final score)

We look forward to seeing your awesome  PFT results!

Blessings!

Calvin Kim

F5 Challenge