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December 05, 2016
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Fire Fighters Assistance Program
Confidential FFAP Hotline:  1.888.731.FIRE  Available 24/7 

Free CONFIDENTIAL telephone assistance for MPFFU members, retirees, and their families

Get answers to your questions and concerns.

Find resoucres for information, treatment, and support.

Know your conversation is confidential.

Get referrals to quality professional care.

Click here for a recent article about suicide in the fire service. 

IAFF Local Newswire
 
Join the Newswire!
Updated: Dec. 05 (17:10)

TOY DRIVE
New London Fire Fighters
Man the Kettles!
New London Fire Fighters
Blood Drive
IAFF Local 902
Toys for Joy 2016
Kent Fire Fighters
REGISTRATION IS NOW OPEN FOR SEMINAR PEP WORKSHOPS ON JANUARY 10TH, 2017
Oregon State Fire Fighters Council
Operation Warm 2016
Scranton Firefighters IAFF Local # 60
 
     
     
Training For The Fitness Challenge
Updated On: Aug 28, 2010

Fit Test Training Schedule

 

Push-Ups (3-5 times a week)

 

Push-Ups to exhaustion, drop to knees and continue to exhaustion. Repeat 3 times with a 1 minute break in between sets.

 

 

Sit-Ups (3-5 times a week)

 

Sit-Ups to exhaustion. Repeat 3 times with a 1 minute break in between sets.

 

 

1.5 Mile Run (3 times a week)

 

1st Day- Sprint work-out (Run ¼ mile hard 3-4 times w/ rest in between)

2nd Day- Distance Run (2 or 3 mile jog)

3rd Day- Run 1.5 mile for time (Hard as you can without keeling over)

 

This schedule is designed for speed. Make sure you are resting at least one day between work-outs and stretching adequately.

 

 

 

 


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