PST Scores

[Ronald Cole]

1/30/2019
New member, 40years, Hawthorne, CA

I got confused and performed the wrong PST Test. Instead of completing the one on the Training Standards page, I completed the one in the Bootcamp book where each exercise is timed for 1 minute with a 2-minute break. Here are the results from that assessment:

Push-ups= 40
Sit-ups= 50
Squats= 40
Pull-ups= 10
1 mile= 8:45

Should I just redo the PST for the 2-minute tests with 10-minute breaks? Or, can I go from here? If I can go from here, which WOD would you recommend? Gearing up for AOT in the future.

Thank you for your help.

Ron

[Coach Mel]

Nope that is fine and great job. Do the 2 min version of the PST in 2 weeks. I will be watching to see if you double your scores.

[Ronald Cole]

Thank you. Will do

[Ronald Cole]

Hi Coach Mel,

I performed another test. My results are humbling, and are as follows:

Push-ups= 48
Sit-ups= 70
Squats= 60
Pull-ups= 13
1 mile= 9:05

Not exactly what I wanted, but a good start. I was frustrated I didn’t reach 50 push-ups (3 shy), so I performed 33 more after my run for a total of 80. Next time I will exceed the benchmark.

[Coach Mel]

NIce work! Ahh those 3 reps! Your pull ups are great. It’s funny, you can never lay off the push ups or pull ups.. OR running!

Keep up the solid efforts Ronald!~

[NICK GENTILE]

Excited to be a new member of the SEALFIT team!

Just started the program Monday (06/24/19).

First PST
Push-ups: 70 (nose-to-floor)
Sit-ups: 52 (hands touching shoulders)
Air Squats: 67 (~90 degrees)
Pull-ups: 27 (dead hang)
Burpees: 21

Did durability before run… wasn’t sure if that was correct.

1 mile run: 6:02

[Coach Mel]

Great Job Nick, according to your PST score, you will want to be doing the OPWOD. Scale your weight accordingly. Do you have intentions to join the Mil?

[NICK GENTILE]

Whenever I try to click the OPWOD link on the website nothing happens. I’ve tried it several times. I am moving from Cleveland, Ohio to Scottsdale, Arizona July 1st for graduate school. I am still considering becoming an Officer in the military. I get married in September, and it all depends on what events happen within the next 1.5 to 2 years. I am planning on attending the 20x on August 24th.

[Coach Mel]

Can you send an email to melanie@sealfit.com about this and I will forward it on to tech support. Great news on your marriage and aspirations! Did you register for the 20X yet?

[NICK GENTILE]

I have not registered for it yet. I will be registering in the next couple of days after I get all my things packed for the move. I’m still between the 20x or 20xl. Also, if I order the plain white t-shirts from sealfit, do I need to get them stenciled myself?

[Ronald Cole]

Hi Coach Mel,

I have made some improvement on my PST scores:

-Mile= 7:30
-Push ups= 54
-Squats= 75
-Sit ups= 70
-Pull ups= 15

Should I hang back and do another month of Basic/ OnRamp or should I progress onto Advanced Operator Training? Thank you for your input.

Ron

[Ronald Cole]

Forgot to put @coach-mel

[Coach Mel]

YES Ronald, you are there!! start doing the OPWOD 2 times a week and the SOFWOD 2 times a week. Great job!

[Ronald Cole]

Awesome! Will do, thanks. What benchmarks should I be striving for to prepare for Kokoro?

[Coach Mel]

PST – You will be tested for maximum reps and you MUST reach the following minimum standards:
50 push-ups (40 for women): 2 minutes
50 sit-ups (40 for women): 2 minutes
50 air squats (40 for women): 2 minutes
10 dead hang pull-ups (6 for women)
1 mile run in boots and utility pants: 9.5 minutes

In addition to the PST you will be physically tested on how fast you can do MURPH. There is a 75 minute time cap.

MURPH (with weighted ruck in boots)
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

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