Goal: The Navy MWR Fitness weekly challenges are designed to encourage the Navy community to be physically active during National Physical Fitness and Sports Month. Each challenge can be completed in one session or throughout the week based on current physical activity levels. Each challenge includes warm-up (i.e., pillar prep and movement prep) and cool-down (i.e., regeneration) recommendations. To complete the challenges, individuals can participate with or without weight/resistance. All warm-up exercises should be completed without weights. 

Disclaimer: Physical activity is not without its risks, and participation in the challenges may result in injury. As with any exercise, if at any point during the challenge you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. In addition, if you have any preexisting health conditions or physical limitations, Navy MWR recommends that you consult your physician or healthcare provider before beginning any physical activity.

Challenge Warm-ups: Each challenge has an associated warm-up (i.e., pillar prep and movement prep) that consists of exercises to warm-up the pillar. The pillar consists of the hips, torso and shoulder, and represents the foundational structure for all movement. Pillar prep primes these three areas and their corresponding muscles to prepare your body for the work ahead, helping to protect you from injury and enhance your performance potential during your training session. The movement preparation exercises lengthen, strengthen and stabilize the body. Movement prep consists of a series of active and dynamic stretches to help prepare you to move. 

Challenge Completion Tips: As you return to regular physical activity, the Navy MWR Fitness team recommends the following tips. 

Consider your current training and conditioning level, as well as environmental and external factors, in determining the appropriate training intensity after returning from periods of physical inactivity.

Take breaks. Do not sacrifice exercise form, quality over quantity or speed of completion to complete the challenge.

Perform the recommended warm-up or cool-down exercises for each challenge. Add any additional exercises to further assist you in completing the challenge.

Allow time for hydration.

Grab a partner and have fun!


Regeneration: After completing each challenge, a critical component is regeneration. It brings balance back to the body, helping to relieve tension and associated aches and pains while enhancing your body’s response to the training. The regeneration exercises available at can help relieve aches, pains, inflammation, and muscle tension while improving flexibility and tissue quality. 



Triple Threat Challenge


May 16-22, 2021


Share your photos and videos with the hashtag





Select three of the four cardiovascular modalities and create your personal triathlon! The selected events should be performed in succession or on different days if recovery is needed.



Warm-Up Exercises



90/90 Stretch with Arm Sweep

6 reps per side

Plank with Leg Lift

6 reps per leg

Adductor Stretch Half-Kneeling

6 reps per leg

Reverse Lunge with Rotation

6 reps per side

Reverse Lunge with Rotation

6 reps per side

Leg Cradle in Place

6 reps per leg

Inverted Hamstring

6 reps per leg

Linear March

10 yds/m

Cardio (e.g., walk, jog)

5-10 minutes


Events: 1.5-mile run, 500-yard/450-meter swim, 3-mile bike, or 2,000-meter row

For those rowing for the first time, Concept2 (n.d.) provides the following technique for rowing.

The Catch: Arms are straight; head is neutral; shoulders are level and not hunched. Upper body is leaning forward from the hips with the shoulders in front of the hips. Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular. Heels may lift as needed.

The Drive: Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull. Hands move in a straight line to and from the flywheel. Shoulders remain low and relaxed.

The Finish: Upper body is leaning back slightly, using good support from the core muscles. Legs are extended and the handle is held lightly below your ribs. Shoulders should be low with wrist and grip relaxed. Wrists should be flat.

The Recovery: Extend your arms until they straighten before leaning from the hips toward the flywheel. Once your hands have cleared your knees, allow your knees to bend, and gradually slide the seat forward on the monorail. For your next stroke, return to the catch position with shoulders relaxed and shins vertical.

Rowing technique videos can be found at

Reference: Concept2. (n.d.). The rowing stroke.