Lets come up with a test of basic fitness.

[DirtyDiggs]

I like the idea of it, but I think your run distance should be longer. It would mess more with traditional cardio workouts and not broach in to anaerobic.

[Alobar]

ok, so pullups is too hard. is 3 a better number?

flexibility is a great one. How far did you have to go on the sit and reach? Is touching toes doable for most?

sit ups/cruncehs is obviously standard (cant believe I forgot that one)

[cjmewett]

[ QUOTE ]
There should be a speed component, like 100m in under a certain time.

[/ QUOTE ]Except that speed and fitness have nothing to do with one another.

The Marine Corps Physical Fitness Test is a good one. Dead-hang pullups (hands either way, can switch midway so long as you don't dismount the bar), crunches (2 minutes), and a 3-mile run. A 300 (perfect score) requires 20 pullups, 100 crunches, and an 18 minute run. Obviously anyone who scores a 300 is in excellent shape, not just ok, average-adult-guy shape. Generally a 225 ("1st class") is considered "passing," though that's very much below average in the Marine Corps. Scoring works like this:

*5 points per pullup
*1 point per crunch
*-1 point for every ten seconds over 18:00 on run

So, for example, if I do 13 pullups, 85 crunches, and run a 22:00, that's (65) + (85) + (76) = 226.

[Alobar]

[ QUOTE ]
[ QUOTE ]
pullups (palms out): 5
jump rope (you can make one for $1 so I think its ok): for at least 2 minutes

[/ QUOTE ]

I don't understand why you're concerned about people having a jump rope or not, but just assume that everyone has a pull-up bar somewhere.

[/ QUOTE ]

I dont think everyone has a pullup bar, but I think most people live near enough a park that it wouldnt be hard to do after their run a few times a month

[Sadat X]

I'm pretty sure I couldn't run a mile in under 7:30, but 5 pull ups (either grip) would be no problem. I guess smoking has a lot to do with that.

[Go_Blue88]

I bet lots of ppl would struggle to do 30 "legit" pushups.

[cjmewett]

[ QUOTE ]
5 full-extension pullups would basically require being really skinny or lifting.

[/ QUOTE ]This is false.

Are you looking for something that you're trying to train to, or something that any regular "in-shape" guy could do today?

If you're not fat and have the upper-body strength required to simply not be disadvantaged in every day life, you can absolutely build up to doing ten pullups, probably in less than a month.

[esad]

[ QUOTE ]
TME,

what do you think the average out of shape person runs the mile in? I was thinking it was prolly likr 8:30-9(to slow?) and figured knocking a 1-1:30 would be pretty good after 3 months of only running a couple times a week.

[/ QUOTE ]

The average out of shape person would have a hard time breaking a 10:00 minute mile. Your target is a little high. I'd think going with the Army standards would be better. Something like 18:00 minutes for 2 miles. Not too easy for someone who is out of shape.

Maybe you should think of a scale:

Minimum - 18:00
Good - 16:00
Very Good 14:00

Or something like that.

[BreakfastBurrito]

I can't get a link directly to the chart, but if you go to the crossfit san diego web page on the left side underneath the About CFSD section, you'll see a link to "What level do you fall under". This is a 12 page document describing each level of fitness and an extensive list of benchmarks for each "Well Rounded Beginner", "Intermediate Athlete", "Advanced", and "Elite". I think this is pretty much exactly what you're trying to do.

[d10]

[ QUOTE ]
If you let people use a inwad-palm grip, I think 5 pullups should be easier than 30 pushups for most people

[/ QUOTE ]

I don't think so.