Navy Fitness Keeping the US Navy Updated on the 2018 Physical Readiness Program Sat, 08 Dec 2018 13:42:26 +0000 en-US hourly 1 79249545 Semper Gumby: Always Flexible Sun, 16 Sep 2018 03:55:18 +0000 While there are the formal Latin phrases associated with the various branches, (most importantly Semper Fi and Semper Fortis) Semper Gumby is one all of us have heard. While it’s usually used in reference to perpetually changing plans concerning some facet of military life, it should be applied literally as well.

Always going to medical for constant pains? Or worse, are you experiencing some kind of constant, but bearable, pain in your shoulders, knees, back/neck? What about medical waivers for basic movements like push-ups, sit-ups or running? Does it seem odd that somehow you are so injured, performing rudimentary exercises causes great discomfort? If pain is a constant or lingering part of your life, it doesn’t need to be. On top of that, fixing it is pretty easy once a consistent routine is established.

Here are some statistics on just back pain, one of the many ailments from loss of mobility, according to the American Chiropractic Association (ACA): worldwide leading cause of disability, second most common reason for missing work, and costs Americans over $50 billion each year. Now if only spewing out shocking statistics was enough to get people to take action, but it isn’t.

Flexibility is easily one of the most overlooked aspect of fitness and more importantly self-care. We PT because it’s good for us, strong body strong mind right? We try to eat right because we know we need good fuel to feel good for the day. So why would we over look one of our most critical human functions, the ability to move through our naturally given range of motion? It should be important to make our selves our healthiest, and most functional, so we can be the best at any hat we wear; parent, Sailor, spouse, leader. It’s hard to accomplish anything from medical, or laid up with spasms, or at physical therapy. We need to be present in order to be effective.

So, on to the action part of this post. What can we do today to incorporate a manageable mobility routine in our ever day lives?

Step 1: buy a foam roller

This is a small investment, but an investment none the less which will gives us some motivational factor; paid for it, might as well use it right? Also, it’s one of the easiest, cheapest, and most effective stretching tools to have in the house, at the gym, in the work space even. Watch some YouTube videos searching “foam roller stretches for -insert body part here-“ and learn to use this tool effectively.

Step 2: set a reminder to stretch

Add it to the to-do list, put our foam roller in plain sight, set an alarm on your phone. Also, establish a nice 10-15 min session before bed. It will help with getting comfortable and sleeping faster. Once there is a good bed time routine, try to add in a morning routine and some stretches we can do around our work areas; the most important thing is to move as much as possible throughout the day; sit, stand, walk, squat?

Step 3: continue to learn

There is more than one way to tie a bowline knot; sometimes we need more than a foam roller and some sit and reach. There are many methods to treat muscle/joint pain, but it’s also important to remember weakness is usually associated with pains, in some way. For instance, if the glutes are too weak, the low back often suffers; therefore, stretching alone would not be enough. While professional advice is always suggested, doing research on our own can only be to our benefit. Yoga is a phenomenal practice that can help with many ailments/restrictions and can be done from the comfort of our homes with anything that can access YouTube.

Always quality over quantity when doing mobility work. For one it’s not effective if it’s not performed correctly, so why waste our time with that? Also, we mitigate the potential for injury when learning new movements. It’s important to remain patient and remember it’s a process that requires consistence and dedication.

If mobility is something you struggle with, check out the “PRT Coaching” tab for personalized assessment and advice! Semper Gumby!


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Graduated BCA Standards (Age adjusted Standards) Wed, 05 Sep 2018 19:36:23 +0000 If you’re active duty, you might be hearing this term concerning the BCA, refereed to as “Age adjusted standards” (AAS), or graduated BCA standards. While there is a ceiling on body fat percentage that is applicable to everyone (mandated by the DOD), there is also a ceiling with in each age group, similar to the PRT. The max allowable body fat for BCA is 26% and 36% for men and women, respectively. That means if you’re within that limit, you’re good to go and pass BCA.

But what about that age adjusted part? Each age group has it’s own standard for allowable body fat. However, unlike the max standards of 26% and 36%, being outside AAS does not constitute a BCA failure. Instead, it just means automatic enrollment in the Fitness Enchantment Program (FEP), regardless of PRT score. This means it is possible for someone to MAX their PRT, but still be assigned to FEP because they are outside their AAS. But why? Simply put, fitness and health is holistic and not indicated by one metric. Increased, or excessive, levels of body fat means Sailors are at higher risk for things they can not even see: diabetes, hyper tension, joint pain/inflammation, and even cancer! In order to continue to be the strongest war fighting force in the world, we need our Sailors to be holistically healthy.

Guide 4 Body Composition Assessment (BCA) 

If you’re struggling with AAS, or any facet of the PFA, checkout the “PRT Coaching” tab to see if we can help!

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Personal Fitness Coaching Tue, 14 Aug 2018 13:59:33 +0000 Failed your last PRT? Struggling with maintaining your weight? Interested in joining the Navy but a bit out of shape?  If you are interested in the Fall of 2018 PFA coaching please contact me below to reserve your spot in line.

About me:
My name is Brandon Starcher, originally from Cleveand, OH. I’ve been active in sports my whole life; primarily baseball but I also spent a few seasons wrestling, football, golf, and a many  recreational sports Since joining the Navy in 2011, I have been an ACFL dating back to 2013 when I was stationed in Hawaii.
I began my fitness journey, outside of sports, at 16 when my Uncle introduced me to lifting weights. I did the typical chest day, back day, leg day routine for a while but grew bored and stagnate in progress. In 2015 I was introduced to crossfit and olympic weightlifting; since then I have transitioned from part-time CF/part-time WL athlete to a full time WL and USAW (United States Weightlifting Association) certified coach! Being the skinny guy, and not naturally very strong, I’ve had to work very hard to get to where I am. I know the process and what it takes to make goals a reality!
Since being certified with USAW in the begging of 2015 I have made fitness my number 1 priority and passion! Since then I have transitioned from solely proctoring bi-annual fitness tests, to writing over a dozen original programs and coaching Navy (and civilian) athletes/clients at various levels.
Today I lead my command’s fitness team as the FEP workout programmer, responsible to over 100 sailors (both FEP members and ACFLs), designed and implemented a new FEP Mentor initiative, occasionally coach CF classes, and run an Olympic WL class. I’m always researching and trying to educate my self in all aspects of health and fitness, with the intention of passing that knowledge onto my shipmates and clients. My goal is to help others reach their goals, and one day own my own gym!

Navy Physical Fitness Coaching services I provide:

  • Scheduled bi-weekly phone calls or as often as you need to talk.
  • E-mails to keep you encouraged and on track.
  • We work together to develop customized nutrition plan for both weight loss and strength building.
  • We work together to develop customized fitness plan so you can do your best on the PRT/BMT/PFT
  • 24/7 Access to me through e-mail or txt for any questions you have.
  • Free Fitbit, and Fitbit tracking (select plans)

I charge monthly rates for private coaching, and I offer a discount for those that are preparing to join the Military as an officer or enlisted. Once you are following an exercise and nutritional plan and have passed your last PFA we will discuss lowering the fee.

I offer a “no-pass, no-pay” guarantee. If you fail any portion of the PFA  or are unhappy with any of my services I will refund you 100% of your last payment

My Coaching philosophy:

My coaching philosophy is based on an incremental approach to fitness and nutrition. Rather than simply telling you how to exercise and what to eat, we work together to incrementally improve your fitness and nutrition. This requires both dedication and commitment on your part as you are responsible for implementing the plan we both come up with.

A normal coaching relationship is designed to last around six to eight months and consists of three phases or stages of development.

During the first phase of our relationship I work with you to understand your strengths and struggles, I then take your current physical activity and eating and we work together to gradually modify your fitness and nutritional habits.  During this portion you may not be seeing immediate results, but we are setting the foundation for future sustained growth.

During the middle phase improvement should be evident.  We will develop and refine your nutritional and exercise habits resulting in a plan you enjoy, fits around your life and that you will maintain.

During the final phase of our relationship you should have developed the nutritional and exercise habits you will need to maintain your ideal fitness goals. What was first difficult and painful will become routine and more enjoyable. Your healthy lifestyle will become a habit and you will rely on my assistance less and less.

After the subscription is canceled and you no longer pay I still remain available to you for any questions you may have.

Purchase today and we will start working together tomorrow!

E-mail only Coaching : $80.00 USD – monthly
E-mail, and phone Call Coaching : $100.00 USD – monthly
E-mail, phone call and Video Coaching : $150.00 USD – monthly

For any additional questions please contact me at the link below:

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New Navy PFA App and Calculator Sun, 06 May 2018 19:35:00 +0000 You can now download the new official Navy Physical Fitness Assessment (PFA) app on your iphone or android!. This brand new application offers a PFA calculator function which allows you to input your age, gender, and test times/scores to give you and overall PFA test score.

The New app also has a BCA (Body Composition Assessment) tool and information to allow you a quick reference for for the official  Height and Weight Standards.

The Navy Fitness App is designed to be a one stop shop for fitness needs. Along with a calculator and BCA feature, it also contains demo video for measuring BCA, videos for proper height and weight screening and proper techniques for conducting the fitness test pushups and situps.

The Nutrition section is also quite relevant. It contains resources such and menu creation, meal planning, and information on supplements.

The Navy Even did a youtube video on the New Fitness APP which can be viewed here:

The Fitness calculator app can be downloaded at the Navy’s Official App locker:

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PRIMS Login for the Spring 2018 PRT Sun, 08 Apr 2018 03:54:20 +0000 PRIMS Login Access

1) Goto:
  (a) as this is a secure website you may need to copy this link directly into your
2) Click on CAC Login
3) Once you login to Bupers Online you will have the option to login to PRIMS /
3) Click on PRIMS / PARFQ
4) You may need to enter your CAC pin again
5) Done, you can now complete your PRIMS PARFQ

You can also access PRIMS directly at

Occasionally the Navy PRIMS system is down for maintenance. If you are experiencing trouble accessing PRIMS try back in about an hour.

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New Navy PFA Separation Policy for PRT Failures Thu, 22 Feb 2018 19:18:05 +0000 WASHINGTON (NNS) — The Navy announced revisions to the Physical Readiness Program separation policy, directing commands to discontinue processing Sailors for separation as a result of Physical Fitness Assessment (PFA) failures and providing guidance on how to handle Sailors with approved separations in NAVADMIN 304/17, Dec. 21.

The goal of the Navy’s physical readiness program is to maintain a minimum prescribed level of fitness necessary for world-wide deployment and to maintain a Sailor’s long-term health and wellness.

“My number one priority is to keep the Fleet properly manned,” said Vice Adm. Robert Burke, Chief of Naval Personnel. “Retention of every capable Sailor is critical to the operational readiness of the Navy while ensuring every Sailor has the opportunity to safely achieve and maintain fitness and body composition standards.”

Effective immediately:

* All commands will discontinue processing members for separation as a result of PFA failures.
* Separation orders resulting from PFA failures prior to Soft End of Active Obligated Service (SEAOS) with approved dates after March 31, 2018 are cancelled.
* Officers with approved separation orders for PFA failure with a directed separation date prior to March 1, 2018 can request their separation orders be cancelled in order to remain in the Navy by contacting PERS-833, Post Selection Board Matters subject to Secretary of Navy (SECNAV) approval.
* MILPERSMAN 1910-170, Separation by Reason of PFA Failure, is cancelled.

For enlisted Sailors who fail one PFA, the failure will be entered into Navy Standard Integrated Personnel System (NSIPS) to inform them of the failure and enroll them in the Fitness Enhancement Program (FEP) until passing the next official PFA. Also, Sailors cannot be frocked or advanced but may regain eligibility by meeting PFA standards with a monthly mock PFA.

If an enlisted Sailor fails two or more consecutive PFAs, they will continue service until their SEAOS. These Sailors will be ineligible for advancement, reenlistment or extension, receive an adverse report that states significant problems on evaluations and detailed as required. A Sailor can regain eligibility for advancement and reenlistment by passing an official PFA and receiving the recommendation of the Commanding Officer.

Enlisted Sailors who currently have an approved separation or Fleet reserve dates as a result of the previous PFA separation policy may have a decision to make on whether or not they want to remain on active duty. The NAVADMIN annotates direction for these Sailors to take if they desire to stay Navy.

Officers who fail one PFA will not be promoted. Commands are required to delay promotion and inform PERS-834, Officer Performance and Separations. A Letter of Notification will be issued to inform them of the PFA failure and their enrollment in FEP. Members may regain eligibility by passing the next command monthly FEP mock PFA.

Officers who fail two or more consecutive PFAs will be recommended for administrative separation processing. If the Secretary of the Navy (SECNAV) determines the officer is to be separated or retired, this action will occur at the officer’s PRD or upon SECNAV’s determination, whichever is later, regardless of PFA cycle outcomes.

If an official PFA is passed prior to SECNAV’s decision on retention or separation, administrative separation processing will cease and the member will be retained upon notification to PERS-834, Officer Performance and Separations. A special Fitness Report may be submitted to document the Officer’s satisfactory physical readiness status. Two or more consecutive PFA failures will result in an adverse report that states significant problem on their fitness report.

Effective Jan. 1, 2018, all PFA failures will be reset to zero. Also, a Body Composition Assessment (BCA) will be conducted within five working days of reporting to a new command. This BCA spot-check will not count as the official BCA for newly reported members during the command PFA cycle, regardless of the status of the official command PFA cycle. Upon either a BCA spot-check failure or PFA failure, Sailors must be enrolled and participate in FEP until they pass an official PFA. All members who have regained promotion/advancement eligibility are reminded of their ability to communicate in writing to promotion and selection boards as outlined in MILPERSMAN 1420-010, Communication with Officer Promotion Selection Boards.

Additional information can be found on the website:

For more information, visit,, or

For more news from Chief of Naval Personnel, visit

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Starting Jan 1 Navy Recruits Will Now Need to Pass a 1.5 Mile Run Wed, 29 Nov 2017 00:10:04 +0000 GREAT LAKES, Ill. (NNS) — Beginning Jan. 1, Recruit Training Command (RTC), the Navy’s only boot camp, will require recruits to pass an initial run standard before they may commence basic military training.

The initial run standard is evaluated on the 1.5 mile run of the first Physical Fitness Assessment (PFA) at boot camp. The initial run standard for male recruits will be 16 minutes 10 seconds and 18 minutes seven seconds for female recruits.

“All military services have an initial physical fitness standard before recruits can commence basic training,” said Rear Adm. Mike Bernacchi, commander, Naval Service Training Command. “The initial run standard raises the bar at RTC, helping us develop tough, more qualified Sailors during basic military training and send a more lethal force to the fleet.”

To graduate boot camp, all recruits must score a satisfactory medium on the official Navy PFA. To ensure recruits advance toward this goal over their eight weeks of training, the initial run standard sets the minimum run time at which a recruit must start training in order to meet their expected level of progress.

If a recruit fails to meet the initial run standard, they will have one chance to retest within 48 hours. If they fail the retest, recruits will be discharged from the Navy with an entry level separation, which allows them to reapply at a later date with a waiver from Navy Recruiting Command.

“It is the responsibility of each recruit to work hard and maintain all Navy standards,” said RTC Commanding Officer Capt. Mike Garrick. “Physical fitness is one of the greatest predictors of Sailor success. Before they arrive to boot camp, recruits are expected to train to meet the physical fitness standards.”

For recruits who prove they are serious about physical fitness by achieving an outstanding high on their final PFA at boot camp, they will be meritoriously advanced to the next pay grade upon graduation.

Navy Recruiting Command provides recruits with a fitness and nutrition guide, which they can follow on their own or with the help of their recruiting office. Using the fitness and nutrition guide to prepare for the initial run standard, more recruits will report to boot camp physically fit, reducing attrition due to PFA failures and raising the quality of Sailors that reach the fleet.

Recruits who pass the initial run standard may commence basic military training and are placed in groups based on their initial fitness abilities. Throughout their training, recruits are encouraged to advance to higher levels of fitness through participation in cardio and strength training exercises. As recruits advance, they improve their fitness level and prepare for success in the fleet.

Boot camp is approximately eight weeks long and all enlistees into the U.S. Navy begin their careers at the command. Training includes physical fitness, seamanship, firearms training, firefighting and shipboard damage control along with lessons in Navy heritage and core values, teamwork and discipline. About 30,000 to 40,000 recruits graduate annually from RTC and begin their Navy careers.

GREAT LAKES, Ill. (Nov. 15, 2017) Beginning January 1, 2018, Recruit Training Command (RTC), the Navy’s only boot camp, will require recruits to pass an Initial Run Standard before they may commence basic military training. The Initial Run Standard is evaluated on the 1.5 mile run of the first Physical Fitness Assessment (PFA) at boot camp. (Official U.S. Navy graphic/Released)
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PARFQ Login Access Fri, 10 Nov 2017 00:19:05 +0000 It’s that time of year again to complete your PARFQ. Here are the steps to access your PARFQ.

PARFQ login and Completion Steps:

1) Goto:

2) Click on CAC Login

3) Once you login to Bupers Online you will have the option to login to PRIMS / PARFQ

4) Click on PRIMS / PARFQ

5) You may need to enter your CAC pin again

6) Done, you can now complete your PRIMS PARFQ

You can also access PRIMS directly at:

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The Navy’s New ePHA Login information Sat, 23 Sep 2017 12:40:05 +0000

NEW! Electronic Periodic Health Assessment (PHA) Process
To complete your PHA, you need to perform the following steps:

Step 1.

  • Once notified by your Unit’s Readiness Representative or deployment coordinator: Complete the
    PHA survey (
  •  Have your DoD 10-digit ID number and your 5 digit Unit Identification Code (UIC) on hand.
  • Once completed, a customized education form is generated. You can save, print, or email this
    document for your personal use.
  • Mental Health Assessment (MHA) can be completed (if due, follow Step 4 below) as part of the

Step 2.

  • Print your Individual Medical Record (IMR) Report.
  •  You will need a CAC card reader in order to access your IMR Report.
    • Navy: BUPERS Online (
    • Marine: Marine Online (
    • Air Force: ASIMS (
    • Army: MEDPROS (
  •  Utilize your IMR report to determine “Due” items.
  • “Due” items (Dental, Lab, etc.) must be completed prior to your PHA being signed off.

Step 3.

  • Notify Military Medicine (aka Medical Readiness). After all steps are complete, send Medical
    Readiness an email via stating that your PHA survey
    has been submitted, “Due” items are scheduled or completed, and record is ready for review.
    *Important*: include your DOD ID and a good contact number in the email.
  • After you notify the clinic that your electronic PHA is complete, you will receive a call from a provider in 4-7 business days to complete the assessment.

Step 4.

**If** you are due for a Deployment Health Assessment (i.e.MHA, PHDA, PDHRA) , complete
the appropriate surveys at: (
o If you do not remember your password, click the “Forgot Your Password” link and reset
your password.

  • To complete assessment:
  •  Log in with “Login ID” (SSN) and Password.
  •  Select the “Create a New Deployment Health Assessment” link.
  •  Select “Are you returning from being deployed?” arrow.
  •  Select “Boots on the Ground for a least 30 days” button.
  •  Submit Date of Departure (+/- 30 days) from Theatre. Select “Next” arrow.
  •  Select “MHA, PHDA, or PDHRA ” from top row.
  •  Complete the assessment.
  •  Click “save” before leaving each page!
  •  Use the drop-down Calendar to select dates.
  •  Log out.

If you need assistance, please call NHCA Military Medicine at 410-293-1339 or email:

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New Simplified BCA Chart Sat, 09 Sep 2017 23:10:23 +0000 The below chart attempts to simplify the Navy’s BCA process. As there is no exact way to measure body fat, the Navy uses three approaches: height and weight, abdominal circumference, and body circumference.

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