TSCers, we have a new Saturday workout; The TSC 300 Challenge. It’s a quantitative fitness test that allows you to measure your progress as you improve your health and fitness. The TSC 300 Challenge is a 3-part physical fitness test that was adopted from the same standards that are used to evaluate Army Rangers, Navy Seals and Force Recon Marines.
The test is made up of three basic exercises, pull-ups, push-ups and a three-mile run. Each section of the TSC 300 Challenge is worth a maximum of 100 points. To max the test a TSCer must score 100 points in all three categories. To score 300 you will have to develop balance, coordination, strength and endurance.
The goal of the TSC 300 Challenge is to motivate you to make consistent improvement and to quantify the progress that you make. By pushing yourself to improve your score on The 300 Challenge you will enjoy the simultaneous benefit of making a staggering TRANSFORMATION as you burn fat and build lean muscle.
The Events
Pull-ups: Complete as many “dead-hang” pull-ups as possible. This means fully extending your arms at the bottom of the pull-up and bringing your chin even with the top of the bar to complete one repetition.Push-ups: Complete as many TSC Push-ups as possible. Keep your body straight and use a full range of motion. Your upper arms should be parallel to the ground at the bottom of your push-up. At the top of your push-up your elbows should be locked or very close to the locked position. You may pause briefly during your set, but you must maintain proper push-up position, this will really test your core-strength as well.
The 3-Mile Run: Run three miles as fast as you can! I recommend setting up a 1.5-mile course and performing 2 laps. Also try to run on grass if possible, this will reduce the impact on your joints.
The Scoring
For Men:
Pull-ups: Each rep is worth 5 points and the max score is 20 pull-ups for 100 points.
Push-ups: Each rep is worth 2 points and the max score is 50 push-ups for 100 pts.
The Run: 18:00 minutes or less scores 100 points. Subtract 1 point from 100 for every ten-second increment above 18 minutes.
For Women:
Pull-ups: Each rep is worth 10 points and the max score is 10 pull-ups for 100 points.
Push-ups: Each rep is worth 4 points and the max score is 25 push-ups for 100 pts.
The Run: 21:00 minutes or less scores 100 points. Subtract 1 point from 100 for every ten-second increment above 21:00 minutes.
The Purpose of The TSC 300 Challenge is to give you a benchmark for you to improve upon every week. You should strive to improve your score 5-10 points or more every week. For more information on The 300 Challenge check out this YouTube video:
SCORING EXAMPLES
John does 11 pull-ups, 29 push-ups and runs the 3-mile in 24:04, his score is 176.
Bryan does 0 pull-ups, 2 push-ups and runs the 3-mile in 32:50, his score is 15.
Jane does 7 pull-ups, 22 push-ups and runs the 3-mile in 23:09, her score is 245.
Best,
CK.
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