The purpose of the FIREFIGHTER PHYSICAL FITNESS TEST is to assess general fitness relevant to firefighting.
• Timely arrival and check-in are crucial
• Complete 5 events in order
SAFETY CONSIDERATIONS
• Follow standard routines for warm-up/cool-down
• Use proper lifting and movement techniques
ATTIRE + EQUIPMENT
Required: Shirt, shorts, closed-toe shoes
Optional: Watch, sweatshirt, hat/beanie, gloves Prohibited: Lifting aids (e.g., belts, wraps), music devices
TEST DAY FLOW
Total Time: 55 minutes (20 minute intro, 21 minutes work, 14 minutes rest)
Sequence: Deadlift, 2 minute rest Push-ups, 2 minute rest
Sprint Drag Carry, 2 minute rest Plank Hold, 8 minute rest
1.5 Mile Run
TEST EVENTS + STANDARDS
DEADLIFT (195 lbs)
Objective: 7-15 reps in 1 minute
Method: Regular Deadlift using a hex bar Standard: Continuous reps, correct form Failure: Less than 7 reps or dropping the bar
PUSH-UPS
Objective: 30-75 reps in 2 minutes
Method: Traditional push-up, maintaining form Standard: Full extension, correct alignment Failure: Less than 30 reps
SPRINT DRAG CARRY
Objective: Complete tasks in 2:15 minutes Method: Shuttle run, sled drag, farmer’s carry Standard: Correct completion of each task Failure: Task errors not corrected
PLANK HOLD
Objective: Hold for 2:30 minutes
Standard: Maintain form
Failure: Breaking form or resting on the ground
1.5 MILE RUN
Objective: Complete within 13 minutes Standard: Continuous run on designated route