Here we are, the year is 2030 and the criminals of the world are stronger, faster, and fitter than ever. They’ve stayed up-to-date with the trends in the fitness industry, the CrossFit, the Training for Warriors, and all of the hybrid programs. But there is an outbreak of criminal activity – because our police force has not updated their physical fitness test over the decades.
Here in 2030, we can longer use the same parameters as in the past because they’re no longer a good measure of what it means to be “physically fit” as a cop. The push ups, sit ups, and 1.5-mile run were great in the 1970s for those old-time criminals, but these guys are hybrid monsters. The new breed of police needs to be agile and explosive. Police officers need to be tested each year to ensure they remain in peak physical shape. One of the biggest problems throughout the years was that when someone first started his or her career he or she would enter it in peak physical shape but as the years went on complacency would kick in. Without annual physical testing for police, only the criminals stayed fit.
It was tough to change, and most people in law enforcement resisted saying, “We’ve been doing it this way for years.” But the criminals spent years in jail with intensive workout regimens, while the people who locked them up only been worked out their chewing muscles. A change had to be made.
The top industry experts came together to create a test that will assess if you’re qualified to battle this new-age criminal. We bring to you the 2030 Police Physical Performance Test:
40-Yard Dash
While the forty-yard dash is a great indicator for speed, it also helps to determine how well an officer can accelerate. This can be the difference between a foot pursuit ending within seconds or becoming marathon. Plus, being overweight will not have you perform well on this test. The stronger you are pound for pound, the better you will do on this one.
Test yourself:
Starting behind a marked line, have a marker forty yards straight in front of you, ideally on a flat surface. The time starts as soon as you pass the line and ends as soon as your whole body passes over the finish line.
Competitive Score: 5.25 seconds and lower
Vertical Jump/Broad Jump
These jumps are one of the best assessments for our ability to express power and strength from our lower body. This could apply on the field when jumping over obstacles, accelerating into a sprint, or jumping from building to building (this is 2030, after all).
Test yourself:
Before you even do the vertical jump, the first measurement to take is the height you can reach one arm when fully extended. Then, with only one step, jump as high as you can and throw your hands up, reaching with that same arm as far as you possible.
Competitive Score: 20 inches and higher
For the broad jump, start with two feet behind a starting line. Then, with no steps, try to jump as far as you can forward while landing on both feet. Your hands are allowed to touch the ground, but the jump will only count if your hands touch in front of your feet – not if you fall backwards upon landing. The measurement will be the distance between the starting line and your heels.
Competitive Score: 8 feet and higher
4-Minute Push Up Test
We’ve added a couple of minutes to the standard two-minute push up test because, well, this is fitness evolution. The push up is still one of our favorites to assess muscular endurance and strength in your upper body.
Test yourself:
The test starts in standard push up position with your hands shoulder-width apart and your feet eight to twelve inches apart. While keeping your core tight and maintaining straight alignment from the back of your head to the heels of your feet, lower yourself down to the floor then push back up to the starting position. You have four minutes to complete as many push ups as possible, and only proper ones are counted.
Competitive Score: 70 and higher
3-minute Chin Up Test
This is the ultimate test of absolute strength and how strong you are pound for pound. The only enemy you have in this test is yourself. The more extra weight you are carrying around on your body, the harder this test is going to be.
Test yourself:
Grasp a chin up bar with an underhand grip and try to complete as many quality chin ups as you can in three minutes. A quality chin up is one where you lift your body so your chin goes over the bar and you lower yourself until your arms are fully extended. You are allowed to let go of the bar completely to take a rest – but the clock will not stop.
Competitive Score: 35 and higher
Timed Obstacle Course
Complete the following exercises one right after another with no rest. The amount of time it takes from start to completion will be your score.
- Using a rope pulley raise a ninety-pound tire fifteen feet into the air, then slowly lower it in a controlled manner – twice.
- Go across thirty feet of monkey bars.
- Carry a 75-pound log for 25 yards.
- Run 100 meters.
Time will be ranked in order among other applicants.
Photo 1 courtesy of Shutterstock.
Photo 2 courtesy of CrossFit LA.
Photo 3 courtesy of CrossFit Impulse.