MILRUCK Standards: MILRUCK, a mélange of “Military Rucking” is considered to be one of the most difficult physical challenges in the world, outside of the confines of military enlistment. Events and challenges are based on training performed by Swedish Rangers.

The scores recorded below are taken from participating in the MOB (MILRUCK Online Bootcamp), open to anyone, anywhere in the world. The baseline fitness challenge tested at the beginning & end of 10 weeks includes the Swedish Ranger Physical Training Test, followed by a 5 + 5 km Ruck – weight dependent on gender and physical ability.

For Ranger PT, movements are bodyweight only. Kipping pull-ups are allowed, as long as you have the physical ability to perform a single dead-hang pull-up. 

The time-cap is 2 minutes, flat. However, movements must be completed unbroken. (i.e. if you pause to rest at 1:30, that is where you stop your score.)

Swedish Rangers standards are as follows: 40 push-ups, 40 sit-ups, 40 back extensions, 60 squats, & 8 pull-ups. 

*For reference, my scores include kipping pull-ups. 

SEALFIT Standards: Movements are bodyweight. The 1.5 mile run must be completed outdoors – no treadmill! Pull-ups must be dead-hang – no kipping! 

The time-cap is 2 minutes. In contrast to the MILRUCK standards, SEALFIT standards allow you to complete your score in the full two minutes, with a small pause in movement. 

STRAIN Measurements: WHOOP uses fancy-shmancy tools to calculate a person’s Strain, Recovery, and Sleep measurements each day. The measurements of the strain listed below are specific to the length of the activity (not the full day). With my participation in bootcamp taking place in different countries, terrain, climate, elevation, etc. I find that event strain is a great way to measure my change in fitness.