The Navy’s physical fitness testing program, the Physical Readiness Test (PRT) is designed to ensure our sailors are fit to serve in the physically demanding modern Navy. The test consists of four events: sit and reach, curl-ups, push-ups, and a cardiovascular event (either a 1.5 mile run/walk or 500 yard/450 meter swim. Each sailor progresses through the events with at least a 2 minute (but no longer than 15 minute) break between events.
Event 1: Sit and Reach
The sit and reach is designed to measure a sailor’s flexibility. A proper sit and reach exercise is shown in the picture below:
To perform the sit and reach:
- Stretch and warm up properly prior to the test
- Sit on the deck, legs extended, knees slightly flexed with your feet together and toes pointed up.
- Reach slowly forward and touch your toes with the fingertips of both hands simultaneously
- Hold the reach for at least one second without bouncing or lunging
This event is not scored.
Event 2: Curl-Ups
The second event, curl-ups, (or what the rest of the world calls crunches) requires a partner. The curl-up sequence is shown in the pictures below:
To perform a proper curl-up:
- Begin lying flat on your back with your knees bent and your heels approximately 10 inches from your buttocks. Your arms should be folded across your chest with your hands touching your upper chest or shoulders
- Your partner should use his or her hands to hold your feet to the floor
- When the timer marks the beginning of the 2-minute sequence, curl your body up touching your elbows to your thighs while maintaining contact between your hands and chest/shoulders.
- After touching your elbows to your thighs, return to the floor until your shoulder blades touch the ground.
- Repeat until time expires, resting in either the up or down position, as necessary
Event 3: Push-Ups
Push-ups are a measure of upper-body strength. A proper Navy push-up is shown in the sequence of pictures below:
To perform a Navy push-up:
- Begin in the front leaning rest position with the palms of your hands directly beneath or slightly wider than your shoulders and your feet together on the floor
- Keep your back, buttocks and legs in a straight line from head to heels throughout the test
- When the timer marks the beginning of the two-minute sequence, lower your entire body as a single unit by bending your elbows until upper arms, shoulders and lower back are aligned and parallel to the floor
- Return to the starting position by extending your elbows, raising your body as a single unit until your arms are straight
- Repeat as many times as possible in 2 minutes, resting in the up position as necessary
Event 4: Cardiovascular Event
For the cardiovascular event, you have three options:
- Run/walk 1.5 miles in a timed event. You may complete this on a treadmill, at the commander’s discretion.
- Swim 500 yards in a timed event.
- Swim 450 meters in a timed event.
For more information on the Navy Physical Readiness Test, read OPNAV Instruction 6110.1H: Navy Physical Readiness Program