What is involved in the Naval Academy Candidate Fitness Assessment?

I'm in the process of applying to the Naval Academy and I read about the Candidate Fitness Assessment. Can anyone explain what it involves and how I can best prepare for it? Any tips on what they might be looking for?

The Candidate Fitness Assessment (CFA) for the Naval Academy is designed to evaluate your physical competency and readiness for military service. The assessment consists of six events, which must be completed in a certain order, with minimal rest in between. Here's what it involves:

1. Basketball Throw: This test is designed to measure upper body strength and explosiveness. You'll be required to throw a basketball as far as possible from a kneeling position.

2. Pull-ups (for men) or Flexed-Arm Hang (for women): For pull-ups, the aim is to complete as many as possible without letting go of the bar. The Flexed-Arm Hang tests upper body endurance, where the objective is to maintain a chin-over-bar position for as long as possible.

3. Shuttle Run: This exercise tests agility and speed. You'll be asked to sprint back and forth between two lines that are 30 feet apart.

4. Sit-ups: This measures abdominal and lower back strength. You'll need to do as many sit-ups as you can in two minutes.

5. Push-ups: Like sit-ups, you have two minutes to perform as many push-ups as you can, which is a measure of upper body endurance.

6. One-Mile Run: Finally, you'll be asked to complete a mile-long run as quickly as possible. This is a test of cardiovascular endurance and lower body strength.

I would suggest a balanced workout plan that covers cardio, strength, agility, and speed to prepare for the assessment. Run regularly to increase stamina and work on intervals for the sprint. Incorporate strength training particularly focusing on pull-ups, push-ups, and sit-ups. And of course, make sure to stretch and warm up properly before any vigorous workouts to avoid injury.

They are essentially evaluating your physical fitness and how you've demonstrated commitment to fitness, as military service requires a high level of physical prowess. The better your results, the more favorably your application will be viewed. Good luck with your training!