R 271724Z JAN 21 MID600050176809U
FM CNO WASHINGTON DC
INFO CNO WASHINGTON DC
PASS TO OFFICE CODES:
FM CNO WASHINGTON DC//N1//
INFO CNO WASHINGTON DC//N1//
MSGID/GENADMIN/CNO WASHINGTON DC/N1/JAN//
SUBJ/PHYSICAL READINESS PROGRAM POLICY CHANGES CY2021 CYCLE, PLANK AND ROWER
REF/A/MSG/CNO WASHINGTON DC/182104ZNOV20//
REF/B/MSG/CNO WASHINGTON DC/071628ZJUL20//
REF/C/MSG/CNO WASHINGTON DC/051654ZSEP17//
NARR/REF A IS NAVADMIN 304/20, PHYSICAL READINESS PROGRAM POLICY CHANGES
CY2021 CYCLE, PLANK AND ROWER MODALITIES.
REF B IS NAVADMIN 193/20, PHYSICAL READINESS PROGRAM POLICY UPDATE FOR
PHYSICAL FITNESS ASSESSMENT CYCLE TWO 2020 DUE TO COVID-19 MITIGATION.
REF C IS NAVADMIN 141/17, PHYSICAL READINESS PROGRAM POLICY CHANGES.
REF D IS OPNAVINST 6110.1J, PHYSICAL READINESS PROGRAM.//
RMKS/1. This NAVADMIN cancels and replaces reference (a) and provides policy
updates to references (b) through (d). The major changes to reference (a)
are delaying the Calendar Year 2021 (CY2021) Physical Fitness Assessment
(PFA) cycle to 1 July 2021 through 31 December 2021 and announcing the
Physical Readiness Information Management Information System (PRIMS)
a. CY2021 Physical Readiness Program (PRP). In order to continue to
mitigate COVID-19 impacts to the Fleet, the Navy will conduct one PFA cycle
in CY2021 from 1 July to 31 December 2021.
Shifting the PFA cycle to July allows Navy to execute the official PFA after
the primary influenza season while allowing time for COVID-19 vaccines to be
more widely distributed.
(1) Validation. All Sailors must participate in the CY2021 PFA cycle
(the excellent or above validation from previous cycles does not apply).
Sailors who meet the criteria for *validation* in CY2021 PFA cycle as
outlined in reference (c) will be exempt from participation in PFA cycle one
(2) A new PRP Guide 15, Conduct of the Physical Fitness Assessment in
COVID-19 Conditions, is available on the PRP Website.
(3) Navy will continue to evaluate conditions to allow safe execution
of the PRT. If required, further guidance will be provided.
b. Group Physical Training. Command leadership and command fitness
leaders (CFL) are to ensure all proper health and fitness procedures are
performed in line with local health protection condition guidance when
conducting body composition assessments (BCA), physical readiness tests (PRT)
and organized group physical training (command, department, division or
Fitness Enhancement Program).
c. CFL Certification. While Commander, Navy Installations Command
(CNIC) has resumed teaching the CFL course, CFL certifications that were
issued after 1 January 2016 are extended until 31 December 2021 due to
limited course availability. Commanders may designate former CFLs who were
initially certified after 1 January 2016 to act as CFLs until 31 December
2021. CFLs who have not recertified on or after 1 January 2016 are
prohibited from being designated as the CFL and must take the 5-day CFL
recertification course. The CFL course has commenced introducing the new
modalities, including requiring new students to complete a mock PFA which
includes the plank.
d. Means to Regain Eligibility from PFA Failures. Since the Navy is
only conducting one PFA cycle during 2021, all Sailors with PFA failures,
including those with two or more consecutive PFA failures, may regain
eligibility for advancement or retention by passing a mock or official PFA
prior to 31 December 2021. Commanding officers have the authority to
determine how many mock PFA attempts a Sailor can have to pass prior to 31
e. Fitness Modalities. Effective immediately, curl-ups are prohibited
from the PRP and shall not to be performed during any group PT or official
and mock PFAs. The new fitness modalities (forearm plank and 2000-meter row)
are implemented to improve the physical readiness of Sailors in alignment
with the culture of excellence.
(1) The forearm plank will be conducted for both official and mock
(2) Sailors who do not meet the minimum passing score for the
forearm plank modality will not receive a *fail* for the 2021 cycle PRT only,
including any mock PFAs performed. However, Sailors must still pass the BCA,
the push-up and cardio modalities of the PRT. Failure to do so will result
in a *fail* for PFA cycle 2021.
2. A study conducted by Naval Health Research Center (NHRC) developed the
initial forearm plank and 2000-meter row PRT performance standards and
procedures, which are available in PRP Guides 5 and 10.
3. The forearm plank has replaced curl-ups as the abdominal muscular
a. NHRC determined that the forearm plank is a better test of core
strength and abdominal muscular endurance. The repeated spinal flexion
movement of the curl-up is not operationally relevant, may aggravate lower
back injuries and does not appropriately challenge the abdominal musculature.
b. The forearm plank incorporates an isometric contraction that
activates the abdominal and trunk muscles, mimicking the main function of the
abdominal musculature by acting as stabilizers for the spine.
c. The forearm plank is a functional exercise required in 85 percent of
shipboard tasks involving pushing, pulling, lifting and carrying. Training
for the forearm plank will strengthen the core, improve posture and reduce
the risk of sustaining lower-back injuries throughout the career of a Sailor.
4. The 2000-meter row on the Concept-2 Rower will serve as another
alternate-cardio option in addition to the 12-minute stationary bike, 500-
yard/450-meter swim and 1.5-mile treadmill run.
a. The 2000-meter row is a non-weight bearing, low-impact exercise,
which reduces impact on the legs. More importantly, rowing provides a full
body cardio workout, engaging 80 percent of the musculature of the body.
b. Similar to the stationary bike, the Concept-2 Rower is space saving
and can be used on any naval vessel or installation.
c. Unlike the plank, the 2000-meter row is an alternative cardio event
and therefore a failing grade will be marked as a failure.
5. In line with reference (d) and PRP Guides, Sailors medically cleared for
the Navy PFA will participate in the BCA and PRT.
a. The new PRT event sequence will be as follows:
(2) forearm plank
(3) cardio or alternate cardio
b. Unlike the curl-up event, both push-ups and the forearm plank
exercise require overlapping and similar muscle groups.
(1) During the study to develop the new forearm plank standards,
push-ups were conducted first and the forearm plank was conducted second.
(2) This sequence of events permits maximal performance on the push-
ups and the forearm plank accounting for any residual fatigue from push-up
6. To assist CFL/Assistant Command Fitness Leaders (ACFL) and members
participating in the Navy PFA, the new standards, tutorial videos, PRP Guides
and other training resources are available on the Navy Physical Readiness
a. Videos which demonstrate the proper form and testing procedures for
the forearm plank and 2000-meter row for Sailors and CFLs/ACFLs will also be
available on the Navy Physical Readiness Program website.
b. Sailors can prepare for the new PRT events by regularly participating
in a well-rounded physical fitness routine outlined in reference (b). The
Navy Operational Fitness and Fueling System
(NOFFS) provides the Navy with physical fitness and nutrition information for
Sailors allowing the Navy to maintain peak physical readiness and reduce
injury risk. NOFFS workouts can be accessed via four mobile applications
(NOFFS-Operational, Strength, Endurance and Sandbag) which can be downloaded
for free using your smartphone app store. Within the NOFFS platform, planks
are referred to as *pillar bridges*.
7. Commander, Naval Service Training Command (NSTC) may delegate authority
to unit commanders to decide exactly when to switch to the new PRT based on
their accession missions.
8. Physical Readiness Information Management System 2 (PRIMS-2).
a. Legacy PRIMS is migrating into a new system known as PRIMS-2 as part
of MyNavy HR transformation efforts. This new system does not refresh legacy
PRIMS, it is a completely new system for CFLs to manage Official PFA
documentation for Sailors.
(1) Initial launch of the new system for CFLs only is scheduled for
(2) CFL access to the new system requires completion of a SAAR-N
Form. Current CFLs have been notified via separate correspondence (SEPCOR)
with a sample copy of the SAAR-N Form and guidance on filling it out.
(a) CFLs must be current with their CFL certification requirements
to gain access. If they have not been to the 5-Day CFL certification course
or CFL Seminar since 1 January 2016, they must register for an upcoming CFL
certification class. CFL course information can be found at
(b) PRIMS-2 training opportunities for CNIC CFL instructors and
CFLs will commence in February 2021 and do not require completion of the
(3) Access by other authorization roles (ACFL, Special Users,
Physical Readiness Control Officer, etc.) will be granted as they become
available, additional guidance will be sent SEPCOR.
b. Sailors will not need to gain access to PRIMS-2 unless they have a
back office role (CFL, ACFL, Read Only).
(1) Sailor access for completion of the PARFQ form will be
accomplished through MyNavy Portal (MNP) starting with the CY2021 Cycle.
(2) MNP is working on adding Sailor PFA reports and forms to enhance
the one stop shop concept.
9. Contact the Physical Readiness Program Office (OPNAV N170B) for
a. For policy related questions via e-mail at PRP(at)navy.mil.
b. For PRIMS related questions via e-mail at PRIMS(at)navy.mil.
c. For policy or PRIMS related questions via phone at (901) 874-2210/DSN
10. This NAVADMIN will remain in effect until superseded or canceled,
whichever occurs first.
11. Released by Vice Admiral John B. Nowell, Jr, N1.//