3 Repetition Maximum Deadlift

You must step inside the hex bar with feet shoulder width apart and locate the midpoint
of the hex bar handles. On the command, “GET SET,” you will bend at the knees
and hips, reach down, and grasp the center of the handles using a closed grip. Arms
will be fully extended, back flat, head in line with the spinal column, and heels in contact
with the ground. All repetitions will begin from this position. On the command, “GO,”
you will stand up and lift the bar by straightening the hips and knees. After completing
the movement up, you will lower the bar to the floor under control while maintaining a
flat back. You must not rest on the ground. A successful attempt is 3 repetitions to
standard. If you fail to perform a successful attempt, you will be allowed one re-attempt
at the same weight or a lower weight of your choosing. If you complete 3 correct
repetitions on your first attempt, you will be given the option to attempt a higher weight
of your choosing to increase your score. The amount of weight successfully attempted
will be your raw score.

Standing Power Throw

You will face away from the throw line and grasp a 10-pound medicine ball with both
hands. Stand with the heels at (but not on or over) the start line. To avoid having the
ball slip, grasp firmly and as far around the sides or beneath the ball as possible. You
may make several preparatory movements by bending at the trunk, knees, and hips
while lowering the ball toward the ground. Attempt to throw the ball as far as possible.
Your feet must be stationary and on the ground prior to the throw. You may jump during
the throwing movement to exert more power into the throw, but you must not fall, cross
beyond, or touch the throw line with your foot. If you do, the throw will not count. The
longer of the two attempts will be the one used for your record score.

Hand-Release Push-Up
On the command, “GET SET,” you will assume the prone position with hands flat on
the ground beneath your shoulders. Your chest and the front of your hips and thighs
will be on the ground. Toes will be touching the ground and feet will be together or up
to a boot’s width apart as measured by the grader’s boot. Your ankles will be flexed.
Your head does not have to be on the ground. With the hands placed flat on the ground,
your index fingers will be inside the outer edge of your shoulders. Your feet will remain
on the ground throughout the event. On the command, “GO,” you will push the whole
body up from the ground as a single unit to fully extend the elbows, moving into the
front leaning rest position. You will maintain the same straight body alignment from the
top of the head to the ankles. This straight position will be maintained for the duration
of the event. Bending or flexing the knees, hips, trunk, or neck during a repetition will
cause that repetition to not count. In the down position, failing to fully extend the arms
into a generally straight position will cause that repetition not to count. The front leaning
rest is the only authorized rest position. While at rest, if you move out of the front
leaning rest position the event will be terminated. After you reach the up position, your
elbows will bend again to lower your body to the ground. Your chest, hips, and thighs
will touch the ground. Your head or face does not have to contact the ground, however
your eyes will be focused on the ground throughout the Hand-Release Push-Up test
event. After reaching the ground as a single unit, without moving the head, body, or
legs, you will immediately move both arms out to the side straightening the elbows into
the T position. You will then immediately return your hands to the starting position to
complete one repetition. You cannot pause or rest on the ground. If you place a knee
on the ground or lift a hand or foot when in the up position, the event will be terminated.
You have two minutes to complete as many correct repetitions as possible.

Sprint-Drag-Carry
You must assume the prone position with hands on the ground beneath your shoulders
and with the top of your head behind the start line, ready to complete 5 consecutive
and continuous 50-meter shuttles. For the first shuttle, on the command, “GO,” stand
up and sprint 25 meters before touching the 25-meter line with your foot and hand,
turning at the line and sprinting back to the start. If you fail to touch properly, the grader
will call you back before allowing you to continue. For the second shuttle, grasp each
pull-strap handle to pull the 90-pound sled backwards until the whole sled crosses the
25-meter line. If you fail to cross the line with the sled, the grader will call you back
before allowing you to continue. Turn and drag the sled back to the start line. For the
third shuttle, you will perform the lateral for 25 meters, touching the line with foot and
hand before performing the lateral back to the start line. The lateral will be performed
leading with the left foot in one direction and the right foot in the other direction. For
the fourth shuttle, grasp the handles of the two 40-pound kettlebells and run 25 meters,
touching the line with the foot before returning back to the start line. Place the
kettlebells on the ground without dropping them. For the fifth shuttle, sprint 25 meters
to the line, touching with the foot and hand before turning and sprinting back to the
start line to complete the event.

Plank
On the command, “GET READY” your hands must be on the ground, either in fists with
pinky side of the hand touching the ground or lying flat with palms down, no more than
the grader’s fist-width apart; elbows will be bent, aligned with the shoulders, forearms
flat on the ground forming a triangle; your fingers may not be interlocked or interlaced.
Your hips should be bent with one or both knees resting on the ground. Once all
Soldiers are in the ready position, the grader shall issue the command “GRADERS
READY.” On the command “GET SET, “the Soldier lifts both knees off the ground and
moves the hips into a straight line with the legs, shoulders, head and eyes focused on
the ground, similar to the “front leaning rest” position. Your feet may be up to the
grader’s boot-width apart. Your elbows should be aligned with your shoulders, together
with your forearms forming a triangle. Your ankles should be flexed with the bottom of
your toes on the ground. Maintain your body in a straight-line position from your head
to your ankles. On the command “GO” the clock starts. After the command “GO,” the
OIC, NCOIC, or Grader will call out 15 second time intervals until the completion of the
event. Your head, shoulders, back, hips, and legs shall be straight from head to heels
and must remain so throughout the test. Feet, forearms, and fists/palms shall remain
in contact with the floor throughout the event. Failure to maintain your body in a
straight-line position will result in the event being terminated. If any part of your body
other than your feet, forearms or fists/palms touches the ground, the event will be
terminated. If you raise a hand or foot off the floor, the event will be terminated. Graders
will give one verbal warning to correct failure to maintain a proper straight-line position
or the hands/feet slide from the required position. If the Soldier is not able to correct or
fails to maintain the proper straight-line position, the event will be terminated. Shaking
or trembling as a result of maximal exertion is permitted as long as the proper plank
position is maintained.

2-Mile Run
Prior to starting the ACFT event, you will already know the 2-mile course including the
start and finish points, turn around points, or number of laps. On the command, “GO,”
the clock will start and you will begin running at your own pace, completing the 2-mile
distance without receiving any physical help. You may walk or pause but you cannot
be picked up, pulled, or pushed in any way. You may pace another Soldier or be paced
by another Soldier. Verbal encouragement is permitted. Leaving the course at any time
or at any point during the event will cause the event to be terminated. Your time will be
recorded as you cross the finish line at the 2-mile point.