It's always a worry when someone wants to know the minimum requirements!
There are four main physical assessments on the PRMC. Remember when you are training that these 4 activities come in quick succession, as do the 4 tests that make up Gym Test 1. This means you will be tired before you start most of the assessments. Train accordingly, especially using the Gym Test 1 exercise techniques detailed below. The four physical assessments are as follows:
3 mile run: This is the first physical test of Day 1. The 3 mile run is split into 2 parts. The first 1.5 mile is run as a squad in a time of 12 min 30 sec. The second 1.5 mile is conducted as a best effort timed run - you will be expected to complete this 1.5 mile in as quick a time as you possibly can. Any one taking longer than 10 min 30 sec will fail the course. Remember all physical activities on the PRMC commence with an appropriate warm up - train accordingly.
Gym Test 1: The next physical test is on the afternoon of Day 1. You will move to the gymnasium to undertake Gym Test 1. To begin with, the Physical Training Staff will brief you on the way you will be expected to conduct yourself during the RMFA. You will then begin the Assessment, which consists of the following:
Progressive Shuttle Run (the ‘Bleep’ Test) - You will run between 2 lines, 20 metres apart, at a pace dictated by bleeps, beginning at ‘level 1’. Each level has several ‘shuttles’ at the same pace and the pace quickens at the start of each new level. The first few levels serve as the warm-up for the Shuttle Run itself. Take care to wear non-slip trainers to aid turning at the end of each shuttle. Your target is to achieve Level 13.
Press-up Test – The duration of the test is 2 minutes, 60 press-ups is your target. The body must be kept straight at all times, the chest will be lowered to meet another candidate’s fist, you must then fully lock out the arms on the upward motion. Your hands will be shoulder width apart and your elbows must be kept into your side. Poor form will result in you being stopped.
Sit-up Test – Once again the test will last for 2 minutes, 80 sit-ups is your target. Your feet will be held by a partner, your fingers must stay in contact with your temples and your elbows must make contact with the mat on the rearward motion and come up to touch the knees on the upward motion, your knees must be kept together. Poor form will result in you being stopped.
Pull-up Test – This exercise will be carried out on a wooden beam, 6 pull-ups is your target. You will adopt an “overhand grasp” your body will hang straight and then be pulled up until your chin is over the beam. The exercise will be done to the commands of “bend and stretch” - this is to ensure strictness and prevent the use of momentum, you will be told to “drop off” if you do not stay in time.
