MILRUCK & SEALFIT PST Scores

by Savannah Wishart
MILRUCK & SEALFIT PST Scores

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. Contrary 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. 

MILRUCK PST

MOB 010 | 16 · 04 · 2020


Push-Ups: 43 in 2:00
Sit-Ups: 73 in 2:00
Back Extensions: 122 in 2:00
Squats: 70 in 2:00
Pull-Ups: 6 in 1:25*


Ruck Weight: 31kg
10k Ruck: 11:13/km
Max Elevation: 2,184 m
Elevation Gain: 124 m
Trail: Terrain


Recovery: 49%
Next Day Recovery: 50%
Strain: 8.6

MOB 008 | 22 · 12 · 2019


Push-Ups: 43 in 1:35
Sit-Ups: 86 in 2:00
Back Extensions: 113 in 2:00
Squats: 78 in 2:00
Pull-Ups: 3 in ?


Ruck Weight: 22kg
10k Ruck: 9:49/km
Max Elevation: 2,187 m
Elevation Gain: 92 m
Trail: Terrain


Recovery: 41%
Next Day Recovery: 96%
Strain: 7.7

MOB 008 | 25 · 10 · 2019


Push-Ups: 41 in 1:25
Sit-Ups: 88 in 2:00
Back Extensions: 105 in 2:00
Squats: 73 in 2:00
Pull-Ups: 12 in 00:30


Ruck Weight: 20kg
10k Ruck: 9:41/km
Max Elevation: 58 m
Elevation Gain: 113 m
Trail: Gravel


Recovery: 75%
Next Day Recovery: 48%
Strain: 11.3

MOB 006 | 29 · 05 · 2019


Push-Ups: 40 in 1:32
Sit-Ups: 89 in 2:00
Back Extensions: 80 in 2:00
Squats: 90 in 2:00
Pull-Ups: 15 in 00:33


Ruck Weight: 16kg
10k Ruck: 10:02/km
Max Elevation: 2,150 m
Elevation Gain: 102 m
Trail: Terrain


Recovery: 71%
Next Day Recovery: 78%
Strain: 6.9

MOB 006 | 23 · 03 · 2019


Push-Ups: 24 in 00:50
Sit-Ups: 84 in 2:00
Back Extensions: 68 in 1:40
Squats: 93 in 2:00
Pull-Ups: 9 in 00:25


Ruck Weight: 15kg
10k Ruck: 10:21/km
Max Elevation: 2,150 m
Elevation Gain: 103 m
Trail: Terrain


Recovery: X
Next Day Recovery: X
Strain: X

*due to the gym & playground being closed due to COVID19, and therefore no access to my regular pull-up bar, I did tree branch pull-ups. The chosen tree branch had uneven grip height and was not the sturdiest. To accommodate the imperfections of nature’s imperfect pull-up bar, I briefly dropped to the ground between reps to alternate grip. As a result, these are strict pull-ups, not kipping.

SEALFIT PST

X April 2020

Push-Ups: ?
Sit-Ups: ?
Back Extensions: ?
Squats: ?
Pull-Ups: ?

30 January 2020

1.5 mile run: 12:30
Push-Ups: 53 in 2:00
Sit-Ups: 76 in 2:00
Squats: 80 in 2:00
Pull-Ups:

Sign Up Links!

If you’re interested in joining me (and a great community!) in building a stronger foundation, you can sign up below. 

MILRUCK – for globally available online bootcamps & Sweden-based Spec-Ops style rucking events (4, 12, 24, & 40+ hour). 

SEALFIT – for online training, Kokoro yoga, & California-based SEAL-inspired events (6, 12, 24, & 50 hour events). If you’re interested in building a stronger mental foundation, you can also sign up for the Unbeatable Mind Foundations course – also founded by Commander Mark Divine. 

en_USEnglish
en_USEnglish