An official army family and MWR Site

Mission Essential Fitness (MEF) at Ironworks Gym- East and West

  • The Maltz Challenge

    The Maltz Challenge

    Click on the image to find out more!

Ironworks Gym East and Ironworks West are both available for unit reservations during PT hours. They are also opened military ID card holders and DoD civilians.

Ironworks Standard Operating Procedure (SOP)

Functional Exercise Program

Specific to the Mission - All training should be mission specific, working to develop and maintain mission specific strength.

Integrated- It should include a variety of exercises that work on power, strength, speed, and agility.

Increases Core Stability- Core stability is crucial for any mission.

  • Increases transference of power from the lower to upper body.
  • Increases ability to maintain correct athletic posture over long periods of time.

Progressive- Progressive resistance training steadily increases the power/strength demand from workout to workout.

  • Utilizes varying speed of movement to make it more mission specific.

Periodization - For professional soldiers and tactical athletes, functional training needs to fit into their training cycle.

  • Will vary throughout the year to achieve optimal results, peaking for deployment and maintaining their power and strength while in theater.
  • Using four (4), 12 week training cycles per year with one (1) week rest between each cycle.
Mission Essential Fitness

Simply put, Mission Essential Fitness (MEF) is the training required to condition Soldiers to perform their mission, in Garrison as well as any operational environment.

A U.S. Soldier is required to have a high level of fitness, capable of performing a multitude of physical tasks, involving power, strength, speed, and agility. Functional training incorporates all of these fitness components to train Soldiers as tactical athletes both aerobically and anaerobically.

Unit PT

  • Traditional morning and non-traditional afternoon classes
  • Use of Bosu Ball, Kettle Bells, TRX Straps, Gravity Training Systems,

Weights

  • Entry Level Circuits designed to teach form and basic strength movements
  • High Intensity Circuits combining all types of Functional Training to include compound movements and explosive power
Mission Essential Fitness Preparation For The Army Combat Fitness Test (ACFT)

The Mission Essential Fitness (MEF) Program is ideal for Soldiers preparing for the Army Combat Fitness Test (ACFT).

The MEF circuits prepare Soldiers for the movements that they will need to do for the ACFT. These movements include the Trap Bar Deadlift, Medicine Ball Throw, T Push Up, Sprinting, Lateral Shuffles, Kettle Bell Carry, Sled Drag and Knee Tucks. Each exercise movement or a variation of the exercise movement is included in the MEF circuit at Ironworks East and West.

The Soldiers will gain strength and muscular endurance in their upper body, lower body, and core muscles. The Soldiers will become proficient in the movements and will allow them to score well on the ACFT. The High Intensity Interval Training that is the MEF circuit has been shown in studies to improve run time for the two mile run without the need to run.

The Department of Human Performance staff at both Ironworks East and West can also teach proper lifting technique and execution of the exercises to Units and Soldiers. Contact either gym to set up a training class to better prepare the Soldiers. A stronger and better prepared Soldier will lead to better performance on the ACFT.

Functional Fitness Equipment

Training designed for tactical athletes of all abilities to prepare the Soldier to perform their daily duties by developing strength, balance, flexibility, and joint stability. This will reduce the risk of injury and allow a Soldier to complete their mission."

Functional Equipment:

  • Bosu Balls
  • Wobble Boards
  • Kettle Bells
  • Medicine Balls
  • Traditional Weights
  • Elastic Bands
  • Agility Ladders
  • Hoops
  • Hurdles
  • And other exercise equipment
Circuit Training Layouts & M.E.F. Benefits

More Sports & Fitness

thumbnail

The Maltz Challenge

Ironworks Gyms

Mar 21 6 am - 6 pm
thumbnail

Top Rope Challenge!

Outdoor Recreation

Mar 23 1 pm - 5 pm
thumbnail

Easter Egg Swim

Aquatics

Mar 30 10 am - 11 am
thumbnail

Climbing Anchor Building Class

Outdoor Recreation

Mar 31 3 pm - 5 pm
thumbnail

Kids Day on the Wall

Outdoor Recreation

Apr 6 12 pm - 6 pm
thumbnail

Underwood Gold Masters Tournament

Apr 13 8 am - 2 pm
thumbnail

Intro to Climbing

Outdoor Recreation

Apr 14 1 pm - 2:30 pm
thumbnail

Barbellas & Beasts

Group Fitness

May 11 8:30 am - 1 pm
thumbnail

Armed Forces Day Parade & Celebration

Let's go marching!

May 18 10 am - 2 pm
thumbnail

Lead Climbing

Soldier Activity Center

May 26 1 pm - 4 pm
thumbnail

Pampering Papas

Fort Bliss Fitness/Massage Therapy

Jun 16
thumbnail

Ninja Warrior Course

Outdoor Recreation

Jun 16 5 pm - 6:30 pm

Kayak the Rio!

ODR

Jun 29 8 am - 5 pm
thumbnail
thumbnail

Kayak the Rio!

ODR

Jun 29 8 am - 5 pm
thumbnail

All-Army Sports

Attention Soldier-Athletes, Coaches, and Trainers! Are you ready to compete for a coveted spot on the Army's prestigious sports teams?

thumbnail

All-Army Sports

Attention Soldier-Athletes, Coaches, and Trainers! Are you ready to compete for a coveted spot on the Army's prestigious sports teams?

thumbnail

Armed Services YMCA DoD Military Initiative

Learn more about Family & MWR local partnerships with the YMCA for Army sports and fitness activities when an Army facility isn’t nearby.

thumbnail

Armed Services YMCA DoD Military Initiative

Learn more about Family & MWR local partnerships with the YMCA for Army sports and fitness activities when an Army facility isn’t nearby.