Take a look at the FBI fitness test

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PHOENIX – Have you ever wondered what it takes to be an FBI agent?

If you’ve – but never wanted to test yourself – don’t worry, I’ve done it for you.

The PFT, otherwise known as the fitness test.

The test is administered under very strict FBI protocols with four mandatory events with no more than five minutes of rest between each event.

The events are:

• Maximum number of sit-ups in one minute
• Timed sprint of 300 meters
• Maximum number of continuous pumps
• 1.5 mile timed race

There is a strictly defined rating scale and protocol for each event.

“All of our training incorporates physicality because we can be involved with criminals who want to fight with us, so we have to have stamina for things like that,” Special Agent Erin Gibbs said.

I would like to think of myself as a relatively fit person, I am 24 years old and have been in sports all my life, but this test seemed much more difficult to me than I thought.

The FBI advisers who administered the test held the media to high standards: there was no wiggle room, and they ensured that all events unfolded as if all aspiring FBI candidates came under the watchful eye. challenge.

In my mind, I was really hoping we could go ahead and deal with the 1.5 mile run from the start so that I could use my energy for it at the start. But of course, that’s not how the FBI wants it to be. They want to see you practice during the first three events and see what else you have left in the tank for the final and most difficult event.

Starting with the maximum number of sit-ups in a minute, counselors taught me the proper FBI sit-ups. What do they imply?

Your arms are crossed over your chest with your fingertips at the seam of your shirt over your shoulder. As you straighten, you keep your elbows as close to your body as you straighten your hips so that your elbows meet your mid-thigh. All the while, they count every time your back hits the ground.

Second, the 300-meter sprint. As I was preparing for the near lap, my advisor cautioned me to “take it easy” as this is the test where they see the most injuries. I was impressed with my time of almost 80 seconds. However, as soon as I crossed the finish line, I was like, “This is it. “

Knowing that I only had five minutes before the next event, I tried to calm my breathing to the best of my ability. Just when I had caught my breath and taken a sip of water, it was the push-up challenge.

Next is the maximum number of continuous push-ups – and no, they weren’t “girl push-ups”. These were 90-degree angle, locked, nose-to-ground pumps. They scored me at 16, but I think my advisor was nice and gave me a little more than I probably deserved because every time I went down he would say, “Even lower .. . “

The fourth, final and most difficult test was the 1.5 mile timed race. With heavy legs, tired arms and almost out of breath, I started knowing it was going to be miserable. I was like, “Slow and steady wins the race.” Well, I didn’t win the race, I took second place instead, but I was happy to finish.

With a 16 minute run, I was not very happy with my time. But that was all I had left in my tank. On each of the six laps I ran I passed the counselors and they all cheered me on and gave me words of encouragement. (Which I doubt they do when they have real candidates taking the test.)

While we were running they told us that they do not allow would-be officers to listen to music, wear watches, or time themselves in any way. At each turn, the officers laughed and told me I had to stop smiling.

Supervisory Special Agent Ezell Grigsby told me, “I don’t think I’ve ever seen anyone smile so much during our fitness test.

My response: “If I don’t smile, I might start to cry.

“You really gave it a full effort, looking at the sit-ups you can improve on. The 300-meter sprint was good. The pumps need work, and the mile and a half could get better, ”said Grigsby.

“Eleven more points and everything will be fine. “

I can confidently say that I didn’t do much to prepare for the fitness test. But I hope that with dedicated preparation I can pass the test next year.

If you think you can handle the test, download the FBI fitness app and give it a try. And if you’re doing well, who knows, maybe one day you’ll be dressed alongside them.

We want to hear from you.

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