Air Force Special Warfare Fitness Test — Full Breakdown & Transcript

[00:00] Folks, Dr. Mike here from RV Strength. I am here at Hill Air Force Base in Utah in the United States of America. And I am going to take the Air Force Special Warfare Initial Fitness Test.

[00:15] And I think I'm going to do great, but this guy is going to take it too. And he's a superstar studded star candidate. Let's find out exactly how terrible I am at fitness and how awesome the F-35A is in America.

[00:30] Alright, next question. He's a big muscular guy, got some big arms, big chest, we'll see how he does on these cows, but pretty sure I got him on the run in the swim. No sweat.

[00:46] Alright, so I am Staff Sergeant Beza, I'm an Attack and Warrior Control Party member, bridging the gap between all military airborne assets and the battlefield team of maneuver. In layman's terms, what do I do? I'm the middleman between the Army and the Air Force and I coordinate all the airstrikes onto the battlefield.

[00:59] We put warheads on foreheads and we do it safely and effectively. What I have the honor to do today is administer an ISP. For Air Force Special Worker, we have an initial fitness test that all candidates, past operators

[01:11] and future operators have to do. It is a right of passage, the pull-up, the sit-up, push-up, followed by a 1.5 mile run, two 25 meter underwaters and a 500 meter swim.

[01:23] So the factual relevance behind our pull-up on our test is we're trying to gauge your your ability to move your own body weight. Now, at some point in your career, you're going to be expected to pull yourself up, whether it's a structure,

[01:35] you know, a top of a building, a rooftop, or really just negotiate whatever terrain you're in. If you can't pull yourself up, you know, you're a liability to yourself and your community. The bare minimum standard for this test is eight strict forms of pull-ups.

[01:47] You're going to come all the way up, all the way down, all the way up, all the way down. There you go. Good job. There you go. And just rub it together a ton, and then blow on it. Adrian, do you feel closer

[02:00] with Dr. White after doing that? I do. I do. That was a very intimate experience. Prepare to mount the bar. Mount the bar and hang.

[02:13] Begin.

[02:27] I have nothing to complain about. He's coming up. He's clearing the bar with his chin. He's neutral headed He's coming all the way down to a dead hang here And that's the standard

[02:52] Watch this Hey! Alright, you understand the test? You have two minutes to conduct as many pull-ups as you can within that timeframe.

[03:04] The expectation is dead-end at the bottom of every rep. And we're clearing the bar with our chin, and that's the expectation. Begin. You can come up a little bit higher.

[03:27] Nice, Mike. Let's go. Alright, he's actually crushing it. Nice.

[03:42] He's actually doing a lot better than I expected. Good work, Mike. Let's get it.

[03:57] Dr. Mike met the standards. Okay. All right. So the recap here after our pull-ups is both our candidate AJ and Dr. Mike both passed.

[04:11] They met the standards today for our strict pull-ups. Our candidate AJ did perform 20 pull-ups today. Dr. Mike performed 11. So, hey, we started off the day with a win. I think eight reps is a great minimum standard for this training selection process.

[04:29] I'll tell you why. Eight reps with your chin convincingly over the bar, basically bar the chest, that's actually really, really tough. In my bro logic brain, that's like 15 plus chin to bar bodybuilding reps for the gym.

[04:46] That's a lot of reps. I'm feeling confident, baby. I feel like I'm finally going to maybe, possibly, potentially, pass a fitness test in the U.S. military establishment.

[04:59] But don't go betting all your hard-earned money on that. Because your board could still chew up. Checking on my trick pack while I was doing those, and I realized, get up from there. Let's go. You're asking me why we do pull-ups.

[05:12] It's because I think pull-ups have to defy out of the sky. In 3, 2, 1, begin.

[05:32] This is the standard. Notice how he's wasting no time on the way down. Expectation for this is to meet the bare minimum standard of 50 repetitions. And now these are true sit-ups where the expectation is that fingers are interlocked behind the head at all times during the test.

[05:46] You're gonna have two minutes to conduct as many repetitions. And at the bottom of every rep, the expectation is that he's a flat back touching the ground, right? And we're coming up, armpits to knees. This is a continuous movement. If at any time we stop moving, the test will be terminated. All repetitions prior to termination will count towards your test.

[06:06] AJ, let's go! Holy crap, my man.

[06:21] Let's go. Wow. Wow. Done Wow

[06:37] Good job. That was intense. I wasn't ready for that much violence. That's the air power. Violence of action. Alright. in three two one begin

[07:00] like that perfect form i don't think i've ever seen better form I'm trying to scare you, turn it off.

[07:17] It's the Lord, right here. Matty. Oh, he's crushing it.

[07:29] Keep it up, keep it up, keep it up. Come on, let's go Mike. All the way up, all the way up. Let's go on the other side, buddy. Terminate. Alright.

[07:42] You guys don't have to do that all the time. Clicker never lies. 2-0. Alright. Alright.

[07:54] Alright, well unfortunately, Dr. Mike did not meet the standard today. The standard was 50, so for this iteration, he did fail. Alright. The setup test doesn't just test your abdominal strength.

[08:08] abdominal strain, to tuck your entire anterior chain all the way through your feet, through your hip flexors. It's a big deal. If you can do 50 sit-ups, then you have very good endurance in the anterior chain. You're the most competent to do all the

[08:23] things like rowing, rope climbing, all that other stuff that requires you to curl up. I stopped at 20 reps because, jeez, Christ, that's a lot of reps. And, you know, I have zero excuses for myself

[08:35] other than the following excuse. I'm dealing with some family trauma lately. One of my great uncles perished. He's a uranium miner. It hurt the family a lot. There's a lot of talk about his getting a fortune. I had that kind of in my abs the whole time. It was really tough. We're at altitude,

[08:48] we're like 4,000 feet of hill ASD. This boy's out of breath. He's saying, I didn't prepare for this. I didn't like this outfit. I feel like the swag is kind of weird today. If I was slagged out like my big homie over here, I would have done at least 80, but your boy came, showed up like this.

[09:03] I look like an off-duty custodian. So what I'm trying to say is if you add up all the excuses, I could have been out here doing 250 sit-ups. And I think everyone kind of knows that about me. You know? Anyway, on to push-ups. Push-ups next.

[09:19] All right, so we're going right into these push-ups. What I'm looking for is a straight back neutral at all times. They cannot stab your hips. They cannot put their butt in the air. I'll give them a warning. However, if they continue to do it, the test will be terminated.

[09:31] And when I say begin for these candidates, I'm expecting them to come down and break the 90 degree threshold. Right? And come all the way up and lock at the top. That's the expectation and we're working for 40. Let's do the position and get ready.

[09:43] So again, he's got two minutes to conduct this exercise. Standby. Three, two, one, begin. Notice how he's breathing, how he's straight with his body.

[09:57] Moving very efficiently. Yeah.

[10:10] Yeah. Double body. Watch the hips.

[10:22] Time. Wow. 8-1. 8-1. How big? 8-1. Another dandy option. Dude, that was sweet. There's a lot of rest between it. I didn't figure it was like that.

[10:34] It was a long time. It's a long time. A lot of guys will start this test and just come out of the gate rippin', right? So they're done within 30 to 40 seconds and they just absolutely gas themselves, right?

[10:47] But this is two minutes of work, okay? So you can pace yourself. We're looking to exceed that two minute time standard. In three, two, one, begin. 2, 1, begin.

[11:00] Just like that, don't change the state. Stand at the top, and break 90 degrees. Go Mark! He's moving like a unit.

[11:18] Maybe the muscles aren't for show. You showed up and showed out today.

[11:30] Alright, terminate. So you had about a minute, four seconds remaining. However, within your time period, you did complete 46 straight push-ups. Oh boy! That is a pass.

[11:43] Way to go. We got her hitting minimum standards all day. Are we allowed to do this on the airport? Yeah. That was solid. Yeah, I'm actually so surprised.

[11:55] Yeah, you're losing like a unit. Those pushups were solid. You completed 46 today, you did pass. And AJ completed 80 pushups today, so he also did pass. 81. I'm sorry, as I was. 81 pushups.

[12:09] I have one gigantic advantage on pushups, and here it is. That is all. No, JK. Out of serious note, pushups make some total sense.

[12:22] very stringent criteria. I think a 40 push-up minimum makes a ton of sense. I was able to create that bar really, really well. So I'm happy to have that release of Utah, I guess. Of course, AJ's performance on all these things is just like straight up insane. I believe

[12:37] he was designed as a super weapon inside a government facility. But he says no. All the super weapons deny it. You know what I'm saying? He's a big, muscular guy. You know, I've seen some of his videos. Been following him for a long time. So it's an honor today. And yeah,

[12:52] I mean, he's got some big arms, big chest. We'll see how he does on these cows, but pretty sure I got him on the run in the swim. No sweat All right so we are here at Hill Air Force Base on the quarter mile track We getting ready to conduct the 1 mile run That is six blocks around this

[13:09] quarter mile track. The expectation is that they complete the run in under 10 minutes 20 seconds. If the candidates stop at any time during the test, the test will be terminated. The tactical relevance behind the 1.5 mile run is they're going to be expected to move long distances within their career and recover quickly in

[13:24] in order to get that next half of the mission. So we're gauging their engine and how strong they really are. All right guys, what do you think? Who's gonna win this? Let me take this one.

[13:36] All day, I'm out here. 24 seven. I predict that I run, was it one and a half miles? 1.5. 1.6 miles, because the boy's doing extra credit. And what's the record for the whole Air Force?

[13:50] I don't care. Faster than that. 3 minutes and 55 seconds baby. You feel me? Because I'm tired of stand-by. I think that's slower. Huh? That's slower. You go the other way. There's extra minutes, extra seconds.

[14:02] I'm being generous. Alright gentlemen, we're going to start our 1.5 mile run in 3, 2, alright bro. False start. False start.

[14:14] Let's try that again. In 3, 2, 1, go! Off to a strong start. I'm going to get myself a juice.

[14:29] All right. He's about halfway on his first lap. He clocked in about 40 seconds there at that 200-meter mark. So I fully expect him to come in about that 130 mark, which is a really good time. I'm going to talk about boxing right there.

[14:41] Oh, yeah, yeah, yeah. We'll see you later. We're in Dr. Mike. You're not going to make it into the Air Force like this. Come on, come on, never not give up, let's go!

[14:59] 30. Come on Mike! I think he's prioritizing tanning over a 1.5 mile run.

[15:12] I think he's prioritizing tanning over a 1.5 mile run.

[15:25] Don't let him pass. Don't let him pass. Come on, Mike. Come on. Going down. Oh, shoot, he's going down.

[15:38] He crossed that fifth lap at 7 minutes 30 seconds. on the final lap. Dude, I feel great. But my calf won't lift up off the ground anymore.

[15:51] It's so massive. It's huge. Yeah, yeah. Nice. Nice. Nice. An American man refused to stay down

[16:05] and began training for the Air Force. What's up, bro? It's free. Let's go, Sprint! My man, let's go

[16:29] Half-life all right, so we've completed the 1.5 mile run Dustin Mike got a walking two laps. Unfortunately. He did not pass today. Well, what was his son? I stopped I stopped down nobody really cares right so his official time is dnf did not finish canning aj did finish his run

[16:48] in nine minutes flat you know he's exceeding the standard and i fully think that he's going to do well on his endeavors All right, so we're going to roll right into our pool evolution of this catty.

[17:21] So what they're going to be doing is starting on one end of the pool. They're going to be going subsurface, so underneath the water, and they're going to be swimming a length of the pool underwater. The form that they're looking to utilize today is going to be the keyhole stroke,

[17:34] so they're here, and they're doing that for the whole 25 meters. So they're going to have a three-minute interval while they catch their breath, down-regulate, and then they're going to do it again. So we're looking for two of them today. Pass or fail for this event. If they pop at any given point, it's going to be considered a fail.

[17:49] Hello, hello. Mic check, mic check. We do this all the time. It's pretty much a daily staple of practice and training. Not too worried about just another day, but we'll see how Dr. Mike does.

[18:01] Should be pretty interesting. Pause on that one. I got an MRI done and they told me to hold my breath for like 10 seconds. So you're a few weeks back. That pushed me to my limit.

[18:13] So having to hold my breath while swimming underwater. Man. I don't know what to think, but I hope he makes it.

[18:40] I know he set this goal for two-thirds of the way across the pool, but I think he can make it. We have a lifeguard here present in case he drowns. Hopefully not. I think he's going to make it.

[18:53] Enter the water. Alright, guys. On the gunnel. On the gunnel. Alright. One's ready.

[19:06] Go. You guys notice how he's long? He's cool, calm, and collected.

[19:18] He's not looking up at the wall. That shows me that he's confident and he's not anxious freaking out underneath the water. Right, he touched the crack. Now he's going to come back at a 45 degree angle. He going to break the surface of the water here and he going to freestyle back So notice how he taking deep breaths right now and he still complexed There probably little to nothing going on in his brain right now besides getting that heart rate back down

[19:43] Wasting no energy at all here. Alright, deep kick. Just another day in the office.

[19:59] Alright, two is ready. Go!

[20:17] Oh yeah, you got it. Keep going, keep going. Too close. Hey, I almost did it.

[20:29] It was not that good. He took off like a totito, and he came up fairly quick. And I don't think it's a mental thing. I definitely think if he locks in that form and he's a little bit more cool,

[20:43] calm, and collected and takes less strokes, and he's using his energy a little bit more efficiently, I think we can get him to the end of that pool. Maybe not today, but maybe next time. I'll tell you what. You made it about this much further.

[20:57] All right. Oh yeah, a little believing in myself. That's all I've got. Hey, these guys are doing these for like months on end, so it's just another day at the office for them. So we just concluded our 225-meter underwater pool evolution.

[21:10] And I will say, candid AJ definitely did pass today. However, Dr. Mike did not pass today. Maybe not today, but maybe next time he'll actually pass. I think it's just locking in that form, being cool and effective underneath the water,

[21:25] and just being a little bit more efficient. So maybe next time he'll bring home a pass. So we're about to roll right into our 500 meter swim. What this test is going to consist of is 11 laps in this pool.

[21:38] This is a yard pool, not meters. If they stop at any point during the test, the test is terminated. The approved strokes for this test is freestyle, combat side stroke, and the breaststroke. However, for speed and efficiency, we ask the candidates to perform the freestyle stroke.

[21:54] In three. 2, 1, begin. Alright, we're off to a good start here. Kennedy to AJ is almost halfway across the pool.

[22:20] If anything, I think he's conserving his energy. He's probably going to pick it up on the back end of the test.

[22:32] You know, the top of the lap. I can't. You all right? Yeah, yeah. Do we need the lifeguard?

[22:45] I don't know. He may be willing to give you the... He may be willing to give you the cam off. Notice how he's long and extended in the water?

[22:59] He's wasting very little energy. So what we're looking for here on this test is someone that's comfortable in the water. They can move themselves at some point in their career. They're probably going to be in the middle of the ocean.

[23:11] And Big Blue does not care, okay? There's no gunnel. There's nowhere to hold on to in the middle of the ocean. And we're probably going to jump into the ocean in the middle of the night, right? No visibility. so it's super important that they're cool calm and collected and that they can compose themselves in the water.

[23:24] Otherwise they're going to be a liability to themselves and the team around them.

[23:37] This might be a personal best for Canada Day Day. Canada, give me the time sir. 9-10. Good job.

[23:50] Alright boys, that concludes the 500 meter swim. I'm happy to report that candidate AJ has passed. Might even have been a personal best today. Was that your personal best, Dr. Mike? Uh, I think in the last 10 years, yeah.

[24:04] Okay. Well, I'm not happy to report that Dr. Mike did not pass today. We need him to complete the 500 meter swim in one iteration. He can't stop. So unfortunately, he did not pass today. The 500 meter swim is critical

[24:21] because a lot of these folks are going to go off and become individuals that rescue downed pilots. What if the downed pilot's in the middle of the lake? You've got to be able to swim. And if you're crossing terrain on your way out with a downed pilot

[24:33] until a helicopter has to pick you up two miles out and they're stopped to swim across, you had better be a very competent swimmer. And of course, you're qualifying for this training process, you have to be safe and minimally competent.

[24:47] And I was neither safe nor remotely minimally competent. So I'll be doing over here a certain flexing. I won't be doing a lot of going and fighting through here. I did.

[24:59] I did. The exercises themselves are simple, but you have to know the fine details of every part of it. There's standards, you know, like we covered the baseline, the minimum scores for a lot of the events today. but those scores are just

[25:13] even be allowed to come compete for these jobs. A lot of people wait a really long time trying to get into the physical shape and I can at least tell you from my experience so far I first got involved and

[25:25] started figuring out this is what I wanted to do through SoCalMathletes. Learned a ton from them and the more resources you have the better. Take it all in, condense it, filter it and give an output. You know? That's what it's all about.

[25:39] Guys, thank you so much for tuning in. This was an unbelievable video to make. We would not be able to make it without the fine folks at Hill AFD in Utah, in the United States. And when you're sleeping safely at home at night, it's because these guys are doing their job.

[25:55] See you next time.