Pull-up

(1) This is the first event of the MCJROTC PFT. It is an untimed event and can be conducted either indoors or outdoors.

(2) Diameter of the bar may range between 1 and 1 3/4 inches. The use of athletic tape on the bar is authorized.

(3) The bar must be high enough to allow the tallest Cadet’s legs to hang straight without touching the ground, when arms are fully extended.

(4) A bench or stool may be used to initially grasp the bar.

(5) Sweatshirts/running suit top will be removed during the conduct of the pull-up event in order to observe the lockout of the elbows with each repetition.

(6) The preparatory command is “Ready” and the execute command is “Go.”

(7) Assistance to the bar with a step up, being lifted, or jumping up is authorized. Assistance up to the bar will not be used as momentum into the first pull-up.

(8) The bar must be grasped with both palms facing either forward or to the rear.

(9) The correct starting position begins when arms are fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist and the body is motionless.

(10) Legs may be positioned in a straight or bent position, but knees may not be raised above the waist.

(11) One repetition consists of raising the body with the arms until the chin is above the bar and then lowering the body until the arms are fully extended; repeat the exercise. At no time during the execution of this event can a Cadet rest his/her chin on the bar.

(12) The intent is to execute a vertical “dead hang” pull-up. A certain amount of inherent body movement will occur as the pull-up is executed. However, the intent is to avoid a pendulum-like

motion that enhances the ability to execute the pull-up. Whipping, kicking or kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not authorized. If observed, the repetition does not count for score.

(13) A repetition will be counted when a correct and complete pull-up is performed.

(14) The goal of this event is for Cadets to execute as many correct and complete pull-ups before dropping off the bar.

Push-up

(1) The push-up is an alternative exercise for the pull-up and will be used only if the Cadet is unable to execute a single pull-up.

(2) The push-up is a timed event with a 2-minute time limit.

(3) This event can be conducted either indoors or outdoors.

(4) The use of mats is optional.

(5) The preparatory command is “Ready” and the execute command is “Go.” On the command “Ready”, the Cadet will push-up into the up position.

(6) The correct positioning of cadets for the event is as follows: Hands are placed palm down on mat, thumbs directly under the shoulders. Body is held in a straight line from the shoulders to the feet with no part of the body touching the mat. Elbows are locked with arms forming a straight line from the shoulders to the wrists. Feet may be no more than one foot apart. Counter lies face down on the mat opposite the cadet, placing his open hand, palm down, under the competitor’s chest. Counters will be of the same gender.

(7) To execute a repetition, the Cadet lowers his body by bending the elbows and bringing torso downward until the chest touches the back of the counters hand. The body must maintain a

straight line from the shoulder to the feet. The Cadet then returns to the starting position, again maintaining his body in a straight line. The elbows must lock straight before the next repetition begins. Cadets may rest in the up position of execution only.

(8) A repetition will be counted when a correct and complete push-up is performed.

(9) The goal of this event is for Cadets to execute as many correct and complete push-ups within the 2-minute time limit.