Monthly Workout Achievement Tournament!
Pass the workout, get the badge.
This is a monthly workout and lifestyle competition! If you’ve wanted a great jumpstart to your health, this is it!
Below is listed the achievement badges. Competitors work to achieve with video evidence as many badges as possible during the month: Each badge represents a true achievement in physical health. Some tests are timed, others aren’t. Each of them have a specific focus. Very little equipment is required for this, it is meant to be accessible to all and reward consistency. A badge may be earned only once by an individual but everyone in the challenge can earn the same badge.
When passing a test, film it for evidence so your friends believe you.
The other competitors in the group chat must approve of your workout claim in order to be awarded the badge. If someone disapproves they need to explain what is lacking. If an argument needs resolved the final decision will be made by competition and podcast hosts, Tylor or Nathaniel.
_________________________________________________
PUSH-UP PEASANT
20 HRPS
Army HRPs: chest and legs to ground with brief release of hands. Breaks only at top.
_________________________________________________
PUSH-UP MASTER
30 HRPs
Army HRPs: chest and legs to ground with brief release of hands. Breaks only at top.
_________________________________________________
PUSH-UP INFANTRY
40 HRPs
Army HRPs: chest and legs to ground with brief release of hands. Breaks only at top.
_________________________________________________
PUSH-UP SENSEI
200 HRPs in 8 hours, in sets
_________________________________________________
BABY VIKING
10 minute full body cold plunge at 48*F
Twice a week, for 3 weeks straight. 6 plunges total.
_________________________________________________
ARCTIC EXPLORER
Full body cold water immersion (5 minutes) OR full head cold water immersion (40 seconds) every day for 14 days
40-50* F
_________________________________________________
SAUNA INITIATE
20 minutes @ 200*F
_________________________________________________
RIP DONUT
No added sugar for 7 days.
ALL consumed food and drink cannot have any form of sugar added.
_________________________________________________
INSULIN BOSS DEFEATED
No added sugar for 14 days.
ALL consumed food and drink cannot have any form of sugar added.
_________________________________________________
SUGAR EXILE
No carbohydrates, alcohol, fruit, or added sugar for 7 days.
_________________________________________________
WATER MONK
24 hour water fast
Black coffee, tea, and electrolyte supplements allowed. No sugar, no calories, no solids, no juice of any kind.
_________________________________________________
ABBOT OF THE EMPTY BOWL
72 hour water fast
Black coffee, tea, and electrolyte supplements allowed. No sugar, no calories, no solids, no juice of any kind.
Recommended to break the fast with meat and broth.
_________________________________________________
MOISTURIZED
Drink gallon of water in one day
(Must supplement with sea salt)
_________________________________________________
LUBRICATED
Drink a gallon of water a day for 3 days straight
(Must supplement with sea salt)
_________________________________________________
TEETOTALER
7 days no alcohol
_________________________________________________
TIPSY
14 days no alcohol
_________________________________________________
STILL NOT DRINKING
21 days no alcohol
_________________________________________________
GROUND ENTHUSIAST
30 Standard Burpees
No jump.
_________________________________________________
DUKE OF FLOOR
100 Standard Burpees
No jump
_________________________________________________
ENERGIZER BUNNY
30 Jumping Burpees
_________________________________________________
BABY RAMBO
15 Navy Seal burpees
_________________________________________________
CARPET BARBARIAN
25 Navy Seal Burpees
_________________________________________________
MOUNTAINEER
7 Modified Commando Burpees
4 moves only, no twisting and no jumping.
_________________________________________________
BANANA POWERED
Free hang for 2 minutes.
_________________________________________________
IRON APE
15 pull ups.
Overhand grip. Hands slightly wider than shoulders. Dead hang, no leg movement. Chest must touch bar.
_________________________________________________
LORD OF THE LATS
20 pull-ups.
Overhand grip. Hands slightly wider than shoulders. Dead hang, no leg movement. Chest must touch bar.
_________________________________________________
PULL-UP CRUSADER
10 pull-ups while wearing 25 lb. Weight vest.
Overhand grip. Hands slightly wider than shoulders. Dead hang, no leg movement. Chest must touch bar.
_________________________________________________
I HAVE MADE A MISTAKE
Run 2 miles in a HIIT. 20/60.
(Sprint 20 seconds, walk 60 seconds)
_________________________________________________
RUNNING MAN
50 Miles in a month running and walking combined
(Does not include daily steps)
_________________________________________________
JOGGING IS A LIE
Run 5 miles without breaks.
_________________________________________________
I NEED A CHAIR
Run 3 miles in under 27 minutes.
_________________________________________________
LONGEST ROAD
Most steps in a month
Walking and running combined.
This badge is unique, it can only be earned by one participant.
_________________________________________________
CRUNCH CAPTAIN
Do 30 crunches.
_________________________________________________
CRUNCHMASTER SUPREME
Do 100 crunches in an 8 hour period.
_________________________________________________
Police Officer (General Patrol)
Test events must be done in sequence with 5 minute optional breaks in between.
• Push-Ups
Perform as many correct push-ups as possible, untimed to exhaustion. Form requirements are same as Air Force/Navy/Marines.
Passing minimums:
Males: 25 Females: 10
• Sit-ups: 25–35
Performed in 1 minute
Form Requirements: Knees bent, feet flat. Hands on shoulders or behind head. Elbows must touch knees or thighs. Shoulders return fully to the ground.
Passing Minimums
Males: 30 Females: 25
• 1.5-mile run
Most common cardiovascular test across U.S. police academies.
Measured track or road course. Continuous movement…Walking allowed but discouraged. Time stops when torso crosses finish line
Passing Times
Males: 13:00 Females: 15:30
_________________________________________________
Air Force
The Air Force fitness test consists of three core exercises and a timed run. Each component is performed under specific conditions, and you must meet minimums in each and attain a composite score ≥ 75 points to pass.
Test events must be done in sequence with 5 minute optional breaks in between.
• Event 1: Push-ups
Perform as many correct push-ups as possible in 1 minute.
Form Requirements
Hands directly under shoulders Body in a straight line from head to heels Lower until elbows are at least 90° Lock out at the top No resting on ground
Event 1 scoring
Basic pass: 30 – “Good score”: 45+ – “Excellent”: 60+
• Event 2: Sit-ups
Perform as many correct sit-ups as possible in 1 minute.
Form Requirements
Lie on back with knees bent and feet on floor Fingers interlaced behind head or crossed on shoulders Touch elbows to knees and return to ground Avoid pulling on the neck
Event 2 scoring:
Basic pass: 39 – “Good score”: 50+ – “Excellent”: 55+
• Event 3: 1.5-mile run
Run 1.5 miles as fast as possible on a measured route (track, road, treadmill).
Continuous run Timer starts at first movement.
Event 3 scoring:
Basic pass: 15:30 – “Good score”: 13:00-14:00 – “Excellent”: <11:30
_________________________________________________
United States Navy Physical Readiness Test (PRT)
The test is comprised of 3 events, all timed.
Rest is allowed between events (5 minutes max).
No warm-up reps are counted.
• Event 1: Push-ups
2 minute timer starts. Navy push-up is a rigid plank, hands under shoulders, 90* angle elbow is considered downward position.
You may rest only in the up position. Hands and feet must remain in place. Any rest with chest on the deck terminates the event.
• Event 2: Plank:
Maintain a straight, rigid body Shoulders, hips, and ankles aligned Head neutral Breathing controlled (no breath-holding requirement)
What Ends the Event
Any of the following:
Knees touch the deck Hips sag or pike Hands or feet move You lift an arm or leg You voluntarily stop
There are no rest positions allowed.
Plank event scoring:
Time stops immediately upon failure One continuous hold only Time recorded to the second
• Event 3: 1.5-mile run
Any cardio machine or physical outdoor track works. Time starts at event start is continuous without breaks.
SCORING
Failing any single event = overall PRT failure. Minimum standards vary by age and sex.
However, the following scores are considered a comfortable pass:
Push-ups: 50+ Plank: 2:00+ 1.5-mile run: 11:30 or faster
_________________________________________________
U.S. Army – General Infantry Physical Fitness (AFT Standard), updated 2026 for combat arms roles
The Army Fitness Test (AFT) is the official fitness test for all Soldiers and is designed to reflect the physical demands of combat and modern warfare. Infantry (combat arms) Soldiers are held to the combat standard, which is sex-neutral and age-neutral, meaning everyone must meet the same benchmarks regardless of age or gender.
In between events, 5-10 minute rests may be taken.
• Three-Repetition Maximum Deadlift (MDL)
Execution: Use a 60-lb hex bar and plates. Perform three maximal deadlifts, maintaining a neutral spine. Heels remain in contact with ground.
Basic Passing Score : 150 lb 3-rep max
Solid Infantry Prep: 180-200 lb 3 rep max
Elite Combat Ready: 220 lb 3 rep max
• Hand-Release Push-Ups (HRP) – 2 Minutes
The “perfect push-up”, at Joy Tank we like to call these “PP-Ups”. HRPs must be done slowly and chest and thighs making contact with ground with a slight hold at the ground with no bouncing. Anything less doesn’t count.
Start in a high plank. Resting may occur only in a high plank position.
Count: Maximum correct reps in 2 minutes
Basic Passing Score: 15 reps
Solid Infantry Prep: 30
Elite Combat Ready: 40
• Sprint-Drag-Carry (SDC)
Execution Sequence (5 × 50 m):
1. Sprint forward
2. Drag a 90-lb sled
3. Lateral shuffle
4. Carry two 40-lb kettlebells
5. Sprint to finish
Typical passing target: 150–180 seconds or faster at combat level.
• Plank (PLK)
Execution: Forearms on ground. Body in a straight line from shoulders to heels. Maintain alignment without sagging.
Count: Timed hold (until failure)
Goal: Higher times score better — infantry generally performs well over 2+ minutes, with top performers exceeding 3–4 min
Basic Passing Score: 2:00
Solid Infantry Prep: 2:30
Elite Combat Ready: 3:30+
• Two-Mile Run (2MR)
Combat standard target (sex-neutral): ≤ ~19:57 for minimum pass
Basic Passing Score: 19:50
Solid Infantry Prep: 16:00-18:00
Elite Combat Ready: <14:00
_________________________________________________
Marine Corps
The Marine Corps PFT consists of Pull-Ups or Push-ups, Plank, and a three mile run. You perform all events in one session (ideally under 2 hours). Marines can rest between events, but form standards are strict during each event. This is a gender and age neutral test with the same standards for all.
Active Marines still take the PFT annually, which consists of three events in one session.
The test is scored on a points system, with 300 points being the highest possible score (100 per event).
3 events must be done in sequence without rest.
• Pull-Ups or Push-Ups
Choice: You can choose pull-ups or push-ups for this event.
Important: Pull-ups offer the highest possible scoring ceiling. If you choose push-ups you cannot achieve a perfect (100) score for this event.
Execution
Pull-Ups: Start from a dead hang (arms fully extended, no swing). Chin must clearly go above the bar. No excessive body motion. Rest: Allowed only in dead hang position before next rep.
Push-Ups (alternate option): Hands under/just outside shoulders Elbows to ~90° or deeper. Full lockout on each rep. Continuous correct reps.
Pull-ups are not timed — max reps until failure Push-ups typically untimed, max reps until failure
Pull-ups max the event at 100 points. Push-ups can score up to 70 points maximum for this event
Scoring:
A) Points = Pull-Ups × 4
(Max 25 reps = 100 points)
B) Points = Push-Ups × 1
(Max score capped at 70 points)
• Plank
The plank is now the mandatory core strength test — crunches are no longer authorized for the annual PFT.
Execution
Forearms and toes on the ground. Body straight from shoulders to heels. Neutral neck/eyes slightly ahead. No breath-holding requirement
Scoring
Time held continuously until proper form breaks or maximum needed for full points.
Points = (Seconds Held ÷ 240) × 100
(Max time credited = 240 sec / 4:00)
Examples
2:00 (120 sec) → 50 pts
2:30 (150 sec) → 62 pts
• Three-Mile Run
The run is the aerobic endurance test and a major scoring event.
Execution: Continuous, no walking or stopping. Time stops when torso crosses the finish line
Scoring :
Points = ((30:00 – Your Time) ÷ 12:00) × 100
Examples
21:00 → (30 − 21) ÷ 12 × 100 → 75 pts
24:00 → 50 pts
FINAL TEST SCORING
The sum of the 3 events is your total score out of 300.
Combat arms Marines must now achieve ≥210 points (~70% of total) to pass the PFT under new policy.
_________________________________________________
ELITE / HIGH-EXPECTATION BADGES
_________________________________________________
SWAT
(General / Common U.S. SWAT Entry Standard)
SWAT fitness testing is designed to confirm that a candidate can safely and effectively perform high-risk tactical duties under stress.
Events must be done in sequence with 5-10 minute breaks in between.
• Push-Ups
Performed either timed (usually 1 minute) or to exhaustion, depending on agency.
Form Requirements
Hands under or slightly wider than shoulders. Body straight from head to heels. Elbows bend to approximately 90°. Full arm extension at the top. No knee contact. No resting on the ground.
Passing Requirement: 40 push-ups
• Pull-Ups
Almost universally required for SWAT selection.
Form Requirements
Overhand grip Dead hang start (arms fully extended) Chin clearly over the bar No kipping or excessive swing Controlled descent
Typical Passing Requirement
8–12 pull-ups
• 1.5-Mile Run
Most common aerobic test for SWAT candidates.
Execution Rules
Measured track or road course Continuous run Walking allowed but discouraged Clock runs continuously
Passing Requirement: ≤ 12:00–13:00
• Sprint Test (Commonly 300 Meters)
Rules: Standing start, All-out sprint. Single attempt or best of two.
Passing Requirement: ≤ 65 seconds
• Loaded Carry / Drag / Obstacle Event
•Dummy drag
150–180 lbs human volunteer required.
Move subject as dead weight. Continuous movement. No dropping subject. Must complete the full distance/course.
Passing requirements:
50 ft: under ~45 seconds
_________________________________________________
Army Rangers RASP
____________
RASP (Ranger Assessment and Selection Program)
All events are pass/fail.
Events can be done in any sequence but must be all done in one weekend.
• Push-Ups (2 Minutes)
Standard push-up. Elbows bend until the upper arms are at least parallel to the ground, 90*.
Passing Requirement: 49 push-ups (Competitive candidates perform 70–80+)
• Sit-Ups (2 Minutes)
(Still used in RASP despite plank adoption elsewhere)
Execution: Fingers interlaced behind head. Elbows must touch knees. Shoulder blades must touch ground. No rest on ground.
Passing Requirement: 59 sit-ups (Competitive candidates perform 80+)
• Pull-Ups
Execution: Overhand grip, Dead hang start. Chin clearly over bar to count. No kipping or swing. Controlled reps only.
Minimum Passing Requirement: 6 pull-ups (Competitive candidates perform 12–20)
• Five-Mile Run
Passing Requirement: 40:00 (Competitive candidates run 32–35 minutes)
• 12-Mile Ruck March
Distance: 12 miles Load: 35 lbs dry (weapon not included) Terrain: mixed Boots required
Passing Requirement: 3:00 hours
Competitive candidates finish under 2:30
____________
____________
• Sit-ups: 80+
• Pull-ups: 12–20
• 5-mile run: 32–35 min
• Ruck: sub-2:30
Notes
• Endurance + mental suffering
• Sleep deprivation is part of the test
_________________________________________________
Marine Recon
Events can be done in any sequence but must be all done in one weekend.
• Push-Ups (2 Minutes)
Standard Marine push-up. Body straight, Elbows to ~90° .Full lockout, rest allowed only in the up position.
Minimum Passing Requirement: 50 push-ups
Competitive candidates perform 75–100
• Pull-Ups
Overhand grip, Dead hang start. Chin clearly over bar to count. No kipping. Controlled reps.
Minimum Passing Requirement: 15 pull-ups
Competitive candidates perform 20–25
• Sit-Ups (2 Minutes)
Elbows touch knees. Shoulder blades touch ground. No resting on ground.
Minimum Passing Requirement: 75 sit-ups
Competitive candidates perform 100
• 3-Mile Run
Combat Boots. Measured course. Continuous run.
Minimum Passing Requirement: ≤ 22:30
Competitive candidates run 18:00–20:00
• 500-Meter Swim
Combat side stroke or breaststroke. Utilities (often) No goggles.
Minimum Passing Requirement: ≤ 12:30
Competitive candidates swim ≤ 9:00–10:00
• 12-Mile Ruck March
Load: 50 lbs, Boots and utilities. Mixed terrain.
Minimum Passing Requirement: ≤ 3:00 hours
Competitive candidates finish ≤ 2:30
_________________________________________________
