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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