The second week's challenge is also inspired by the US Ranger pre-training fitness tests. Participants are required to walk or run the distance of 5 miles in as quick as time as possible, with points be awarded for faster the time, and performed as many push-ups as possible in 2 minutes, with movement variations offered depending on your level of fitness.
5 Miles for Time
Cover a distance of 5 miles in as quick as time as possible. Walking is allowed, though participants are encouraged to push themselves as hard as they can.
For reference, the pass time for a US Rangers is 40 minutes, with 30 minutes being the gold standard.
You must finish each run in roughly the same place in which you started
As this is a timed challenge, to stop people just running down a hill to get the best time possible, you are required to end each run roughly in the same location in which you started. You can achieve this my either running out half way and then turning back on yourself, or, running a single looped route, or, multiple loops of a circuit.
Set treadmill to 2.5% gradient
It is preferred that you tackle this challenge outside. However, if you are unable to do so, you may use a treadmill to complete the challenge. If you do decide to use a treadmill, you must set the treadmill gradient to 2.5%.
Plan your route before departure
We recommend planning your route beforehand on a route planner ,such as Map My Run, to avoid any road crossings, keep the gradient to a minimum and to take the guess work out when conducting the challenge.
Eg: Strava, Garmin, Fitbit...
First Run: Time Points
Advanced
30m 00s
31m 10s
32m 20s
33m 30s
34m 40s
35m 50s
37m 00s
38m 10s
39m 20s
40m 30s
41m 40s
42m 50s
44m 00s
45m 10s
46m 20s
47m 30s
48m 40s
49m 50s
51m 00s
52m 10s
53m 20s
54m 30s
55m 40s
56m 50s
58m 00s
59m 10s
1h 00m 20s
1h 01m 30s
1h 02m 40s
1h 03m 50s
1h 05m 00s
1h 06m 10s
1h 07m 20s
1h 08m 30s
1h 09m 40s
1h 10m 50s
1h 12m 00s
1h 13m 10s
1h 14m 20s
1h 15m 30s
1h 16m 40s
1h 17m 50s
1h 19m 00s
1h 20m 10s
1h 21m 20s
1h 22m 30s
1h 23m 40s
1h 24m 50s
1h 26m 00s
1h 27m 10s
1h 28m 20s
1h 29m 30s
1h 30m 40s
1h 31m 50s
1h 33m 00s
1h 34m 10s
1h 35m 20s
1h 36m 30s
1h 37m 40s
1h 40m 00s
Points
60
59
58
57
56
55
54
53
52
51
50
49
48
47
46
45
44
43
42
41
40
39
38
37
36
35
34
33
32
31
30
29
28
27
26
25
24
23
22
21
20
19
18
17
16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
Push-ups in 2 minutes
Perform either as many push-ups or kneeling push-ups as possible in 2 minutes.
For reference, the minimum standard for US Rangers selection is 58 repetitions in 2 minutes, with 98 being the gold standard.
Depending on their level of fitness, participants may choose between performing regular push-ups and kneeling push-ups. Each movement variation carries a different amount of bonus points.
Hands must be kept shoulder-width apart
Your hands must be placed directly under your shoulders. Not wider than or closer than but directly underneath.
Use a rolled-up pair of thick socks to measure rep range
In order to gauge that you are lowering your chest enough to the floor, you must place a rolled-up pair of thick socks under your chest and make sure your chest meets the socks on every repetition.
Extend the arms fully
At the top of each repetition you must extend the arms fully to lockout.
Do not break form
The challenge ends after 2-minute or if you break form. If you break form by either your knees touching the floor or pushing back on to your feet and pushing your bum in the air the challenge will end and only the reps up until that point will be counted. You must keep a rigid like a plank throughout.
Regular Push-ups (+10 Bonus Points)
Starting in the top position of a push-up with hands shoulder-width apart, keeping your body rigid like a plank, lower your chest until it is fist-height from the floor, then push back up to complete one rep.
Kneeling Push-ups (+0 Bonus Points)
Starting in the top position of a push-up with your knees on the ground and hands shoulder-width apart, keeping your body rigid like a plank, lower your chest until it is fist-height from the floor, then push back up to complete one rep.
Video requirements
Film Recommendations
1 Point per completed repetition
Before submitting, please make sure you have ready:
Found on your Challenge Entry purchase confirmation email.
It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until 7-days after the end of the series. We will not accept submissions after this time.
This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt. This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.
Consult a physician
You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.
Plan your route
On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.
Let others know
When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.
Carry a mobile phone
We strongly advice that you carry with you a fully charged mobile phone and back up battery if possible.
Bad weather
Keep an eye on the weather forecast and make take the necessary precautions.
Nutrition and hydration
You are responsible for your own nutrition and hydration as this is a self-disciplined event. Please ensure you have enough fluids and food or adequate access to these. Click here to read our guide on fuelling correctly for this challenge.
If you have any questions or queries please do not hesitate to get in touch.
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