Conducted an Army Physical Fitness Test with the BYU cadets at 5:30am. This consists of doing as many push-ups as you can in 2 minutes followed by as many sit-ups as you can in 2 minutes and then a 2 mile run. During push-ups your arms must come to about 90 degrees (basically even with the shoulder blades) when going down and the elbows must fully extend when going up. You cannot rest by touching your knees to the ground during the 2 minutes, you can stop but must stay in the push-up position only. During sit-ups you cannot stop in the down position, you can stop in the up position but cannot use your elbows or hands to hold yourself up in any way. On sit-ups you must come all the way up until the shoulders are past the lower spin, basically until your elbows are at the edge of your knees. You must also keep your fingers interlocked behind your head at all times. Someone holds your feet during the sit-ups. After sit-ups you get about a 10 minute rest to stretch out and warm-up before running the 2 mile run. You are then scored by your age. A maximum score is 300 points but there is an extended scale that will score beyond 300 but only if you get 100 points in each event first. I did 83 push-ups, 101 sit-ups and ran the 2 miles in 11:01 on the BYU indoor track. When you enter that score in the APFT claculator it comes out to a 360 which is one of my higher scores over my 15 year career. It is also one of the top 7 scores out of about 200 cadets in the program. I like to give the cadets a hard time about being beat by an old man. If you want to do your own test and see how you would score you can get your score from the following on-line calculator. APFT Calculator Before the 2 mile I ran a mile easy warm-up and then ran even 5:30 splits during the 2 mile run. I actually felt ok except for my shins were pretty tight from the sit-ups. I felt like I could at least maintain that pace for a 5K which would give me a shot at sub 17:00 on a flat course or the track. Afterwards I went for a 10 mile run with Sasha. Ended up with 13.2 miles with an average pace of 6:59. Felt much better than I did on saturday.
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