<p>My CFA coming here was probably the equivalent of a 240.
Pull-ups: 9
Shuttle run: 8.4 sec
Push-ups: 41
Sit-ups: 69
BBall throw: 55’
Mile: 8:41</p>
<p>So, then my first PFT I got a 264 (barely passing)
Pull-ups: 17
Jump: 92 inches (7’8")
Sit-ups: 77
Push-ups:46
600 yd: 121 seconds</p>
<p>Well, I took my PFT today for this semester. I have been going the the gym almost daily since thanksgiving (none over the winter break) and I got a 308 this time!
Pull-ups: 18
Jump: 96
Sit-ups: 81
Push-ups: 61
600 yd: 128 seconds</p>
<p>I hadn’t worked on the run obviously, but my work is all others greatly improved my score! So, if you are feeling down, trust me, a little elbow grease and some motivation and you’ll be on your way. Anyone feeling nervous, I believe you can do it. Keep on truckin’ yall!</p>
<p>for me pull-ups is the hardest challenge. i can get 3 but that's it. pushups i can only get around 30. But i am still a junior so i have lots of time to improve.</p>
<p>How do you guys work on your pushups? Many small intervals a day (like 20 pushups 5 times a day) or less larger intervals (50 pushups once or twice a day)?</p>
<p>I actually haven't worked on push-ups specifically at all here. That improvement is between benching at the gym and the training sessions throughout the year.</p>
<p>I've heard that one of the best ways to improve is to do pyramid pushups with situp exercises in between. What I do is I usually try for 75 or 100 pushups with no time limit, but I can't come out of the pushup position. I basically follow what they say for the CFA instructions with the whole bending of the back thing. I've always thought that going to until you fail and breaking your muscles is where you will see improvement.</p>
<p>I got a 388 this semester. My weak events are the long jump and run...but I always do very well on pushups/pullups/situps. I ended up with 72 pushups (max), 95 situps (max), and 20 pullups (1 less than max).</p>
<p>As far as a workout, here's what I do to get ready for the PFT. It would be an excellent pre-BCT workout.</p>
<p>Pick 3 days a week (I do monday, tuesday, and thursday) to do a workout as follows: </p>
<p>250 pushups, 250 situps, 50 pullups.
(If you are a girl and this is a bit high, subtract 100 from pushups/situps and 20 from pullups). </p>
<p>Break this workout up into the best increments for you, aiming to eventually do 5 sets of 50 pushups, 50 situps, and 8 pullups with as little time between them as possible. The important thing is that you do them all, though.</p>
<p>Also, make sure you are running outside or running stairs consistently to keep up aerobic fitness. The thin air sucks up here.</p>
<p>Since my day is so busy I usually just do chunks of it whenever I can...Do sets of 50 pushups in my room in the evening, do a 10 minute ab session afterwards, then do some pullups and negatives to finish it off later. The important thing is that you do the full workout every day...not necessarily all at once. It's a type of workout you have to do consistently for a while before you really see results, it's not really a "quick fix" workout.</p>
<p>But, if I have the time, what I'll try to do is a set of 50 pushups, 50 situps, and 8 pullups within 5 minutes...trying to finish the 250, 250, 40 workout within 25 minutes. So I time myself, and at each 5 minute mark I start a new set. The faster I get it done, the more I can rest before the next one.</p>
<p>It'll knock the wind out of you to try to do it that fast...but it's an awesome workout. I can usually do 3 sets and then I have to rest for a bit. :P It usually does take a while...but it's not as hard as it looks as long as you break it up.</p>