BLM Fire Fitness Challenge Training Plan

BLM Fire Fitness Challenge Training Plan

$39.00

  • 6-Week, 5x day/week training plan for the BLM Fire Fitness Challenge
  • Begins with the BLM Fire Fitness Challenge, and automatically “scales” to the individual
  • Focused on the BLM Fire Fitness Challenge Events: Push Ups, Pull ups or Chin Ups or Flexed-Arm Hang, Plank, 1.5 or 3 Mile Run
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

The following 6-week, 5 days/week training plan is designed to train specifically for the BLM Fire Fitness Challenge. This training plan is designed to be completed the 6 weeks directly before your scheduled BLM Fire Fitness Challenge. This training program deploys the BML Fire Fitness Challenge on the Monday of Weeks 1, 3, and 6, and uses your latest assessment results for the follow-on progressions. In this way this training automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.

This is Version 1 of the plan, updated in November 2025. 

The BLM Fire Fitness Challenge provides a common system by which BLM firefighters can measure current fitness, establish fitness goals, track fitness improvement, and receive recognition for their efforts. The Fitness Challenge is voluntary, but BLM firefighters are strongly encouraged to participate.

The BLM Fire Fitness Challenge has been available since the early 2000s. After researching similar fitness programs used by the U.S. military, municipal fire departments, law enforcement agencies, and consulting with academia and physical fitness experts, the BLM Fire Fitness Challenge was updated in 2022. You can learn more about the Challenge HERE.

The BLM Fire Fitness Challenge includes the following events:

  • Max Rep Push-Ups in 3 Minutes:
    • Starting position is back straight and parallel with the ground, arms straight with hands approximately shoulder width apart and elbows locked. Lower the body until the arms form a ninety-degree angle and return to the starting position with the arms fully locked. This is one repetition. The back must remain straight throughout the exercise. All resting must occur in the starting position. Count the number of repetitions successfully completed in three minutes or when the starting position can no longer be maintained (arms collapsing, body not straight, etc.).
  • Max Rep Pull Ups OR Chin Ups OR Flexed-Arm Hang for time:
    • Pull-ups/Chin Ups: Starting position is hanging from a bar, hands shoulder-width apart, arms fully extended with elbows locked using either an overhand grip (palms facing away from body) or underhand grip (palms facing toward body). Lift the body until the chin is above the bar and return to the starting position. On each repetition, the arms must be fully extended and the chin must clear the bar. The body must maintain a static, in-line position without swinging or hip assist. Count the number of pull-ups completed correctly until proper form can no longer be maintained (cannot pull chin above the bar, drops from the bar, etc.)
    • Flexed-arm hang: The participants may be assisted to the starting position or may use a step or box if necessary. Grasp the overhead bar using either an overhand grip (palms facing away from body) or underhand grip (palms facing toward body). Position the body with the arms flexed and the chin clearing the bar. The chest should be held close to bar with legs hanging straight. The body must not swing, the knees must not be bent, and the legs must not kick. The subject holds this position for as long as possible.
  • Plank for time:
    • The plank is performed face down with forearms and toes touching the ground. Elbows are positioned directly under the shoulders and the head, back, core, and legs should be in alignment. Begin timing after a countdown and when the individual assumes the plank position. Stop the timer when this position cannot be maintained (sagging, moving from one elbow to the other, etc.) or at five minutes.
  • 1.5 OR 3 Mile Run for time:
    • Conducted on flat smooth surface.

It is important you choose the exercises you will use for your specific challenge. 

WEEKLY SCHEDULE

  • Monday: (Weeks 1, 3, 6)AM: BLM Fire Fitness Challenge Weeks, PM: Challenge Progressions OR (Weeks 2, 4, 5) Challenge Progressions, Run Intervals
  • Tuesday: Run Intervals
  • Wednesday: Challenge Progressions
  • Thursday: Run Intervals
  • Friday: Challenge Progressions, Easy Distance Run (4-6 miles)

REQUIRED EQUIPMENT

  • Stopwatch, preferably one that can record lap times
  • Interval timer – included in our app or you candownload your own.
  • Pull Up Bar
  • Known distance run route or 400m track – flat terrain preferred

COMMON QUESTIONS

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

If the session calls for 5x walking lunges, does that mean 5x walking lunges total or 5x each leg?
5x each leg, 10x total.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training? 
Yes. Click the “Sample Training” tab to see the entire first week of programming.

How do I access the plan? 
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

More Questions? Email: coach@mtntactical.com

DISCLAIMER
Before beginning any firefighter workout routine, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.

 

Required Equipment


  • Stopwatch, preferably one that can record lap times

  • Interval timer - included in our app or you candownload your own.

  • Pull Up Bar

  • Known distance run route or 400m track - flat terrain preferred

Sample Training

SESSION 1
Obj: AM: BLM Fire Fitness Challenge No.1, PM: Challenge Progressions

Warm Up:

  • 3 Rounds

    • 8x Push Ups

    • 8x Squats

    • ½x Pull Up

    • 8x Sit Ups

    • Instep Stretch

    • Lat + Pec Stretch

Training:

AM: BLM Fire Fitness Challenge No. 1

  • Max Rep Continuous Push Ups – You can rest in the "up" position
    RECORD MAX REPS

  • Choose one of the following:

    • Max Rep Pull Ups – You can rest in the "down" position but cannot touch your feet to the ground or let go of the bar
      RECORD MAX REPS

    • OR Max Rep Chin Ups – You can rest in the "down" position but cannot touch your feet to the ground or let go of the bar
      RECORD MAX REPS

    • OR Flexed-Arm Hang for Time
      RECORD TIME

  • Plank for Time
    RECORD TIME

  • Choose one:

    • Run 1.5 Miles for Time
      RECORD TIME

    • OR Run 3 Miles for Time
      RECORD TIME

PM: Challenge Progressions

  • 6 Rounds, Every 90 Seconds

    • 30% Max Rep Push Ups (from Session 1 Assessment)

  • 6 Rounds, Every 90 Seconds

    • 30% Max Rep Pull Ups (from Session 1 Assessment)
      Use this if you completed Pull Ups

  • OR 6 Rounds, Every 90 Seconds

    • 30% Max Rep Chin Ups (from Session 1 Assessment)
      Use this if you completed Chin Ups

  • OR 6 Rounds

    • 30% Max Time Flexed-Arm Hang (from Session 1 Assessment)

    • Rest 30 Seconds
      Use this if you completed the Flexed-Arm Hang

  • 6 Rounds

    • 30% Max Time Forearm Plank (from Session 1 Assessment)

    • Rest 30 Seconds

  • 1 Round

    • Foam Roll Complex

SESSION 2
Obj: Run Intervals

Warm Up:

  • 3 Rounds

    • Run 100m – Start slow and increase speed as you warm up

    • 5x Walking Lunges

    • 10x Squats

    • Instep Stretch

    • Lat + Pec Stretch

Training:

  • 2 Rounds

    • Run 800m @ “800m Interval Pace” (from Session 1, 1.5 Mile Run using MTI Running Calculator)

    • Rest 5 Minutes between efforts

    • Use this if you completed the 1.5 Mile Run

  • OR 2 Rounds

    • Run 1 Mile @ “1-Mile Interval Pace” (from Session 1, 3-Mile Run using MTI Running Calculator)

    • Rest 8 Minutes between efforts

    • Use this if you completed the 3 Mile Run

  • 2 Rounds

    • Hug – Hip Mobility Drill

    • 90:90 Hip External, Internal, Extension Series

SESSION 3
Obj: Challenge Progressions

Warm Up:

  • 3 Rounds

    • 8x Push Ups

    • 8x Squats

    • ½x Pull Up

    • 8x Sit Ups

    • Instep Stretch

    • Lat + Pec Stretch

Training:

  • 6 Rounds, Every 90 Seconds

    • 35% Max Rep Push Ups (from Session 1 Assessment)

  • 6 Rounds, Every 90 Seconds

    • 35% Max Rep Pull Ups (from Session 1 Assessment)
      Use this if you completed Pull Ups

  • OR 6 Rounds, Every 90 Seconds

    • 35% Max Rep Chin Ups (from Session 1 Assessment)
      Use this if you completed Chin Ups

  • OR 6 Rounds

    • 35% Max Time Flexed-Arm Hang (from Session 1 Assessment)

    • Rest 30 Seconds
      Use this if you completed Flexed-Arm Hang

  • 6 Rounds

    • 35% Max Time Forearm Plank (from Session 1 Assessment)

    • Rest 30 Seconds

  • 2 Rounds

    • 5x Shoulder Dislocates

    • Foam Roll Back

SESSION 4
Obj: Run Intervals

Warm Up:

  • 3 Rounds

    • Run 100m – Start slow and increase speed as you warm up

    • 5x Walking Lunges

    • 10x Squats

    • Instep Stretch

    • Lat + Pec Stretch

Training:

  • 2 Rounds

    • Run 800m @ “800m Interval Pace” (from Session 1, 1.5 Mile Run using MTI Running Calculator)

    • Rest 5 Minutes between efforts

    • Use this if you completed the 1.5 Mile Run

  • OR 2 Rounds

    • Run 1 Mile @ “1-Mile Interval Pace” (from Session 1, 3-Mile Run using MTI Running Calculator)

    • Rest 8 Minutes between efforts

    • Use this if you completed the 3 Mile Run

  • 2 Rounds

    • Foam Roll Calf/Hamstring

    • Ham Hip Mobility Drill

SESSION 5
Obj: Challenge Progressions, Easy Distance Run

Warm Up:

  • 3 Rounds

    • 8x Push Ups

    • 8x Squats

    • ½x Pull Up

    • 8x Sit Ups

    • Instep Stretch

    • Lat + Pec Stretch

Training:

  • 6 Rounds, Every 90 Seconds

    • 35% Max Rep Push Ups (from Session 1 Assessment)

  • 6 Rounds, Every 90 Seconds

    • 35% Max Rep Pull Ups (from Session 1 Assessment)
      Use this if you completed Pull Ups

  • OR 6 Rounds, Every 90 Seconds

    • 35% Max Rep Chin Ups (from Session 1 Assessment)
      Use this if you completed Chin Ups

  • OR 6 Rounds

    • 35% Max Time Flexed-Arm Hang (from Session 1 Assessment)

    • Rest 30 Seconds
      Use this if you completed Flexed-Arm Hang

  • 6 Rounds

    • 35% Max Time Forearm Plank (from Session 1 Assessment)

    • Rest 30 Seconds

  • Run 4 Miles @ Easy Pace

    • “Easy” = You can speak in full sentences

  • 2 Rounds

    • 5x Shoulder Dislocates

    • Pigeon Stretch

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

 

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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