Get
fit exercises
Ranger
physical fitness test
The
US Military
As
with any of the Special Operations units in the
U.S. military, to become a Ranger takes endurance,
stamina, intelligence and mental toughness. The
training is broken up into three phases: Fort
Benning Phase, Mountain Phase, and Florida Phase.
The
Ranger physical fitness test Benning Phase is
executed in two parts and lasts for a total of
20 days. As with most Special Operations units,
the first phase is very physical. You will be
required to perform an Army Ranger Physical Fitness
Test consisting of the following:
Push-ups
- 49+
Sit-ups - 59+
Chin ups - 6+
2 mile run in running shoes in 15 minutes or less
Other
Ranger physical fitness test requirements:
Combat water survival test
5-mile runs
3-mile runs with an obstacle course
16-mile foot march
Night and day land navigation tests
To
be competitive in any of these Ranger physical
fitness test physical tests, the future Ranger
students must not strive for the minimum standards
above, but must maximize their personal physical
effort and strive for the following:
Pushups
– 80-100
Situps – 80-100
Chin ups – 15-20
2 mile run – under 13:00
However,
the most important pre-training Ranger physical
fitness test exercise to do prior to Ranger school
is walking fast in your boots with 50 pounds of
weight on your back. You will do this everyday
you are at Ranger School. Running at least 5 miles,
3-4 times a week and swimming in uniform 2-3 times
a week is recommended as well. Pack on 5-10 pounds
of body weight prior to going so you have a little
to lose when you are consuming fewer calories
a day. Ranger physical fitness test contd.
The
second part of the First Phase has obstacle courses
and long ruck marches as a major part of the physical
fitness requirements. However, the fundamentals
of patrolling and small unit tactics are the focus
of this part of the Benning Phase. These graded
field exercises include ambush and reconnaissance
patrols, close quarters combat, airborne operations,
and air assault operations. The Ranger student
must then demonstrate his expertise through a
series of cadre and student-led tactical patrol
operations. Ranger physical fitness test contd.
The
second phase, or Mountain phase lasts 20 days
and nights and teaches students to operate in
small units while sustaining themselves and their
subordinates in the adverse conditions of the
mountains. The rugged terrain, hunger, and sleep
deprivation are the biggest causes of emotional
stress that students encounter. Students will
eat, sleep and operate in these conditions for
3 weeks, usually eating no more than 1-2 MREs
a day (Meals Ready to Eat). Ranger physical fitness
test contd.
The
third phase, or Florida phase, teaches small boat
operations, ship to shore operations, stream-crossing
techniques, and skills needed to survive and operate
in a jungle and swamp environment. This phase
lasts 16 days and nights and tests the patrolling
and leadership techniques of every Ranger. Ranger
physical fitness test contd.
Ranger
School is a grueling school due to the long hours
of walking with your gear, sleeping in the field
and eating 1-2 meals less a day than normal. Many
students lose 20-30 pounds in the 56 day school.
But the school teaches the Ranger he can overcome
insurmountable challenges while under simulated
combat conditions. Ranger school has honed the
professional skills and techniques necessary to
conduct small unit operations. And of course,
he can wear the well deserved Ranger Tab on his
shoulder.
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