NATIONAL PHYSICAL FITNESS AND SPORTS MONTH
NAVY MWR FITNESS WEEKLY CHALLENGES
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
• 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 https://www.navyfitness.org/fitness/
physical-fitness-and-sports-month can help relieve aches, pains, inflammation, and muscle tension while
improving flexibility and tissue quality.
Open to all Active Duty personnel, Reservists, Retirees, Dependents, Veterans (100% disabled), & DoD civilians with valid ID & base access.