Manbility Fitness Test

What is it:

A full-body endurance and strength challenge that assesses upper body strength, muscular endurance, and cardiovascular fitness.

What does it target:

Pull-ups – Tests upper body pulling strength, particularly the back, biceps, and grip endurance.

Run – Introduces cardiovascular strain and active recovery.

Press-ups – Engages chest, shoulders, and triceps for upper-body pushing endurance.

Run – Sustains aerobic intensity.

Rear Lunges – Develops lower-body endurance, working quads, hamstrings, glutes, and balance.

Run – Further challenges cardiovascular conditioning.

Butterfly Sit-ups – Focuses on core endurance, particularly the abs and hip flexors.

Run – Adds to the cumulative fatigue.

Burpees – Introduces full-body explosive movement, testing power, coordination, and anaerobic endurance.

Run – The final endurance push under extreme fatigue.

Group of young men doing pull-ups on outdoor fitness bars at a park or sports field.

FAQs

  • Muscular endurance (high-rep bodyweight exercises across all major muscle groups)

    Cardiovascular conditioning (repeated runs)

    Core strength (sit-ups and burpees)

    Explosive power (burpees)

    Full-body stamina and resilience (combining upper, lower, and aerobic work)

    Mental resilience (cumulative fatigue and intensity)

  • We use this as a benchmark not only as a progression of our fitness, but also to help motivate us on our fitness journey. Some days you just need that goal or extra motivation to get us through.

  • We run the MFT twice a year, where we record our scores to keep ourselves accountable.

  • Anyone can complete it! Each exercise can be regressed to suit any level, and it will still serve as a benchmark and goal to improve on the next test session. You can replace the Run with any erg, be it SKI, BIKE or ROW (the only difference is the distance completed.

  • You can do it anywhere!  You don’t need a fancy gym or expensive home gym. It all relies on your own bodyweight so you can do it anywhere.