What does the Merchant Marine Academy's physical fitness test involve?

I'm interested in applying to the Merchant Marine Academy and I've read that there's a physical fitness test. Can someone explain what the test involves so I can start preparing? Any advice on how to train for it would be great!

Responding to the specifics of your question, the Merchant Marine Academy's Candidate Fitness Assessment (CFA) is composed of six physical events that are scored individually. These are:

1. Basketball throw: Given a kneel-down posture, the candidate throws the basketball as far as possible.

2. Pull-ups (Men)/Flexed Arm Hang (Women)

- Pull-ups: The candidate must do as many pull-ups as they can in two minutes.

- Flexed Arm Hang: The candidates must hold their chin above the bar for as long as possible.

3. Shuttle run: This event measures speed and agility. It's usually completed in less than 10 seconds.

4. Crunches: The candidate does as many continuous crunches in two minutes as possible.

5. Push-Ups: The candidate does as many continuous push-ups in two minutes as possible.

6. One-mile run: This measures overall cardiovascular and muscular endurance.

To prepare for the CFA, you'll want to target both your strength and your cardiovascular fitness. Start a routine that includes strength exercises like pull-ups, push-ups, and core workouts like crunches. Also do plenty of endurance training with sustained jogging, sprinting, and shuttle run drills.

Remember, it's important to take an incremental approach to your training, starting with lower intensity workouts and gradually ramping up. You also want to maintain proper form to avoid injuries. Lastly, consistency is key - exercise regularly, maintain a balanced diet, and get enough rest to facilitate recovery and growth.

Good luck with your training!