SBS Challenge

[jonboy]

*Exercise 3 mile run 20 mintues=100 points add or subtract 3 points for every 15 seconds under or over 20 minutes.
2 mins rest after run then onto circuits.

* pullups max u can do 5 points per pullup
* situps time 2mins 1 point per rep
* box jumps time 1min 10 points per rep
* press ups time 1min 1 point per press up
* dorsal rasies time 1 min 1 point per rep
* burpess time 1min 2 points per rep
* incline situps time 1min 1 point per rep
* military presses time 1min 1 point per rep
* lateral jumps time 1min 1 point per rep

1 minute rest between every other exercise

Pass mark 625 (Marines average 720!!!!!!)

Box jumps: 1st box 2 foot 2nd box 18 inches 3rd box 12 inches. 2 footed jumps 1 after the other than start again
Lateral jumps: 2 foot high obstacle, stand sideways to it and then constant jumping 2 footed.

This is from a book (RM circuit training). If any1 brave enough fancies a go, lets us know how it went.

Good luck

[0din]

sweet, even though Im only 14, ill still have a go and see how I do.

[davo141]

nice excerise:)

how many points from that do you think you need to pass the PRMC??

how many have you, and anyone else got who takes this test?

i am gonna do it soon:) shame i wont get any on the pull-ups:|

dave

[jonboy]

Not sure how many points would be a good marker for PRMC, maybe some1 who has already done it recently, or 1 of the past/present RMs can give u an idea. Remember this is just 1 SBS exercise but good on you if your goin to have a crack at it. I want to try it to, but finding some1 to count you and write down your points is goin to be a problem. Remember to have everything you need set up before goin on the 3 miler (boxes, weighted bar etc).

[Cronkilla]

The prmc is scored out of 25 points(if i remember the sheet correctly).
The min-max is devided into section,you need to really be aiming for above 50% of the 'window' e.g min 20 max 60 window = 40 you should aim for 40+. You get 5 points for each section (bleep test,sit ups,press ups,pull ups),they dont want average people (30-50% of the 'window').The run is pass or fail scoring no points. Im not sure about the gym test 2 as you do score points on the obstacle course. I think gym test2 is just a mental test or keeping going. Also the swimming section is not a test you score on its just to see your ability as a swimmer.

Looks like a good thrashing to me,worth a go at once my leg is sorted.

[Cdt Cooper]

im gonna need to do some training then to get to the marines and then the sbs. btw i left th atc the other day (thats to anyone who knows me.)

steve

[PhilM]

Mite give that a crack oneday

Cooper, why leave the ATC mate? Im still in and loving it (we are a very very green sqn tho, hardly any blues/plane spooting or any gayness like that) its good for fitness and keeping up with everything

Will only leve when i join the RMR soon

[Maverick00]

Sounds like a lovely challenge! Worth a bash if I can get all the equipment.
How much weight is required on the military presses?

[jonboy]

Thats a good question Maverick, that was 1 thing that the book did not point out. I'am guessing the amount you use should be a lightish weight but enough for you to start to feel the burn over 10 reps, but maybe some1 else has a better clue for the recomended weight?

[Maverick00]

You could just use an olympic bar, weighs about 22 kilos i think. Alternatively like you said something lightish...prob around 10-15 kilos at a rough guess. All that really matters that you use the same weight every time u do the test and ull know if youve improved or not. If i cant get all the equipment i need for it think i might just adapt it and use it to monitor my training for RM selection. Anyway i must get on with uni revision, this forum will be the death of my degree i swear!!!

[El Prez]

Give me strength and protect me from wannabees!

[jonboy]

Were not talking about joining the SBS, just intrested in trying different types of training, as fitness is probably the 1 thing that all people enjoy amongest the "wannabees" on here.
Is the circuit wrong or what?

[Maverick00]

Indeed, theres no need to get all worked up. The way i look at it if someone aspires to complete even a small part of what SF do PT -wise they'll be more than ready for RM, Paras or whatever they're going for. Doesn't necessarily mean we're "wannabes". Not having a go just think maybe be a bit more open-minded...

[El Prez]

Jon and Maverick, yes you're right, just had enough of some people wittering on about doing SF this and SF that, achieving the Nth degree of Bleeps etc, and then turning round in the next second to admit they are 14, can only do 6 press ups and cannot achieve a pull up. Having a goal is one thing, starting on the path is another. Some folk are not recognising the reality, believe what they are writing and end up getting under the nails! Hence the grumble.......... plus Toots hadn't had her evening crap, so I was sitting waiting for the dogs digestive tract to work. result one angry bear.
Have a go at some of these tests, but be careful you don't get injured on the lateral jumps, it's tiring and VERY easy to clip the bar if you use a gym bench. The box jumps are criminally painful. I thought you were going to produce a table of achievements, so you could all compare stats. What happened?
Enjoy

[gash-hand]

I thought you were going to produce a table of achievements, so you could all compare stats. What happened?
Enjoy

Well I think the general concensus was that everyone would start telling porkies about their stats.....Kind of sums it all up really.