MSFT Programme

MSFT Programme

Before you start the programme, it is important to complete the MSFT so that you can see where you are and how much you need to improve. This will also help you to track your progress. Ensure you complete another MSFT on completion of the programme.

Week No

Session Number

Overview

Intensity

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Duration

Week 1

1

Interval 1

Low

No

30 mins

Week 2

2

Ramp 1

High

Yes

16 mins

Week 3

3

Short Shuttles 1

High

Yes

16 mins

Week 3

4

Interval 2

Low

No

30 mins

Week 4

5

MSFT

High

No

25 mins

Week 5

6

Long Shuttles 1

Moderate

Yes

25 mins

Week 5

7

Interval 3

Low

No

30 mins

Week 6

8

Short Shuttles 2

High

Yes

18 mins

 

This programme has been designed to be completed as part of the BMF Army Prep 6-week programme. To get best results and improve your MSFT performance, you must complete the on demand ‘Benchmark Fitness’ workouts and the Live ‘Functional Strength Sessions’.