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FITNESS CHALLENGES
2013-2014

 



Fitness Challenges will be emailed to all team members and will be posted below.  Student-athletes will have one (1) week to complete the challenge.  Challenge results must be reported via the F5 Fitness Form found on the Mass Elite website.  Each challenge will have different fitness components, time limits, and testing requirements. 


Challenge 7: February 1, 2014:
Start Date: Saturday, February 1, 2014
End Date: Saturday, February 8, 2014, Midnight
Challenge: 2,200 Yard Sprint
Length of Challenge: Complete in under 10:30.
 

Description of Challenge: 
Run one continuous sprint of:
10 x 100 yards
8 x 80 yards
6 x 60 yards
4 x 40 yards
2 x 20 yards

**Bonus: Complete 5 x 100 yard sprints.  Complete in less than 5 minutes.**
 
All those who attempt the Challenge will be awarded points.  If you attempt the BONUS, you will be awarded 10 additional points.  If you pass the BONUS by completing the 5 x 100 yard sprints in less than 5 minutes, you will receive 20 additional points.


Challenge 6: January 4, 2014:
Start Date: Saturday, January  4, 2014
End Date: Saturday, January 11, 2014, Midnight
Challenge: Timed 1 Mile, Timed 2 Mile; BONUS:  5 x 100 yard sprints
Length of Challenge: Record your times!
 
Description of Challenge: 
Run one (1) mile.  Time yourself.
Rest: 3:00 (3 minutes)
Run two (2) miles.  Time yourself.
Rest:  4:00 (4 minutes)

**Bonus: Complete 5 x 100 yard sprints.  Complete in less than 5 minutes.**
 
All those who attempt the Challenge will be awarded points.  Times for the one-mile and two-mile runs will be recorded.  If you attempt the BONUS, you will be awarded 10 additional points.  If you pass the BONUS by completing the 5 x 100 yard sprints in less than 5 minutes, you will receive 20 additional points.

Challenge 5: December 7, 2013:
Start Date: Saturday, December 7, 2013
End Date: Saturday, December 14, 2013, Midnight
Challenge: “The Toughest One” – 3 Fitness Pyramids
Length of Challenge: No Limit; Time each pyramid individually.

Description of Challenge:  “The Toughest One” – 3 fitness pyramids.   These are continuous sequences of exercises designed to build strength and endurance.
Fitness Pyramid 1
1 x burpie, 1 x push up, and 1 x 25 yard sprint. 
Continue with this same pattern, adding 1 of each exercise until you reach 10.  (For example, the next sequence would be: 2 x burpie, 2 x push up, 2 x 25 yard sprint; the third would be: 3 x burpie,  3 x push up, 3 x 25 yard sprint; the tenth and final sequence would be: 10 x burpie, 10 x push ups, 10 x 25 yard sprint)
Fitness Pyramid 2
1 x V-Up, 1 x Superman, 1 x Straight Leg Crunch
Continue with this same pattern, adding 1 of each exercise until you reach 10.  (Use the example above.  The tenth and final sequence would be: 10 x V-Up, 10 x Superman, 10 x Straight Leg Crunch)
(For those who do not know what a “Superman” is, view the following You Tube video: http://www.youtube.com/watch?v=cS-8TqvXX80)
Fitness Pyramid 3
10 x Jump Ropes, 10 x Jumping Jacks, 10 x Crunches

Continue with this same pattern, adding 10 of each exercise until you reach 100.  (Use the example above.  The second sequence would be: 20 x Jump Ropes, 20 x Jumping Jacks, 20 Crunches.  The tenth and final sequence would be: 100 x Jump Ropes, 100 x Jumping Jacks, 100 x Crunches)

All those who complete the Challenge will be awarded points.  Don't forget to time each pyramid separately. Please remember that attempting the Fitness Challenge with additional Mass Elite team members and/or documenting and sharing your attempt will earn you more points.
 
Challenge 4: November 16, 2013:
Start Date: Saturday, November 16, 2013
End Date: Saturday, November 23, 2013, Midnight
Challenge: 7-Day Fitness
Length of Challenge: 7 Days

Description of Challenge:  Each day requires a different workout.  For “cardio,” you choose your exercise.  Some examples of “cardio” exercises include sprints, distance runs, spinning, or aerobics.  On Day 6, examples of cross training can include yoga, Pilates, biking, swimming, hiking, or another activity of your choice.
Day 1: Complete 25 minutes of cardio; 3 x 1 minute planks
Day 2: Complete 30 minutes of cardio
Day 3: Complete “300 Abs” – 3 sets x 25 crunches, 25 bicycles, 25 V-Ups, and 25 straight-leg crunches
Day 4: Complete “Leg Series” – 2 sets x 50 walking lunges (25 each leg); 50 squats; 1-minute wall-set, 25 squat jumps (touching the ground)
Day 5: Complete 45 minutes of cardio; 3 x 1 minute planks
Day 6: Cross train for 30 minutes
Day 7: Complete “300 Abs” – 3 sets x 25 crunches, 25 bicycles, 25 V-Ups, and 25 straight-leg crunches
 
Student-athletes will earn 5 points for each Day they are able to complete.  (For example, if a student-athlete completes the activity for Days 1, 4, and 5, she will be awarded 15 points.)  All those who complete all 7 days of the Challenge will be awarded 35 points, plus an additional 10 points for passing the challenge. 


Challenge 3: November 2, 2013
Start Date: Saturday, November  2, 2013
End Date: Saturday, November 9, 2013, Midnight
Challenge: Bleachers and 7 Up
Length of Challenge: 15:00 minutes

Description of Challenge: 
Run a set of bleachers for 7 minutes.  (No walking up or down the stairs – it is a continuous run.)
Rest: 2:00 (2 minutes)
Complete “7 UP”
   Set up cones 40 yards apart (the distance between restraining lines.)
   40 yards = 1 length
   Each new set adds one more 40 yard sprint, until you have completed the last set which is 7 lengths.
   1. Sprint 1 length (40 yards)
   Rest 15 seconds.
   2. Sprint 2 lengths (80 yards = from restraining line to opposite restraining line and back.)
   Rest 15 seconds.
   3. Sprint 3 lengths (120 yards)
   Rest 30 seconds.
   4. Sprint 4 lengths (160 yards)
   Rest 30 seconds.
   5. Sprint 5 lengths (200 yards)
   Rest 45 seconds.
   6. Sprint 6 lengths (240 yards)
   Rest 45 seconds.
   7. Sprint 7 lengths (280 yards)
 
All those who complete the Challenge will be awarded points.

Challenge 2: October 19, 2013
Start Date: Saturday, October 19, 2013
End Date: Saturday, October 26, 2013, Midnight
Challenge: Timed 2.5 Mile, 2x300 Yard Shuttles
Length of Challenge: 27:00 minutes
 
Description of Challenge: 
Run 2.5 miles in under 19:00 (19 minutes)
Rest: 4:00 (4 minutes)
Complete 2 x 300 Yard Shuttles (25 Yards x 12 lengths)
First 300 yard sprint in 65 seconds
Rest 1:00
Second 300 yard sprint in 68 seconds
 
All those who attempt the Challenge will be awarded points.  Each student-athlete who passes this entire Fitness Challenge (by completing each test in the specified time) will be awarded 10 additional points. 
  
Challenge 1: October 5, 2013
Start Date: Saturday, October 5, 2013
End Date: Saturday, October 12, 2013, Midnight
Challenge: Timed 1 Mile, Push Ups and Sit Ups
Length of Challenge: 12:30 minutes

Description of Challenge: 
Run one (1) mile in under 7:30
Rest: 2:00 (2 minutes)
Complete 35 push-ups in 1:00 (1 minute)
Rest:  1:00 (1 minute)
Complete 55 sit-ups in 1:00 (1 minute)

All those who attempt the Challenge will be awarded points.  Each student-athlete who passes this entire Fitness Challenge (by completing each test in the specified time) will be awarded 10 additional points.