In the next week, I'd like you to complete your Spartan Benchmark Testing. This will give you a baseline of where you're currently at, and will allow you to see how far you've come at the end of the program. There are four benchmarks we will be testing:
1. Running Benchmark - run on a treadmill or outside for three minutes at the fastest speed you are able to maintain for the entire three minutes. At the end of the three minutes, make note of your final distance. That will be your running benchmark. If you use a mechanized (non-Woodway) treadmill, also make note of the speed you ran at for the benchmark. If you run outside, make note of the exact route.
2. Burpee Benchmark - do burpees for five minutes straight! (YAY!) At the end, make note of how many burpees you were able to do.
3. Strength Endurance Benchmark - set a timer and hold a high plank (on your hands) for as long as possible. Make note of the time when you need to come down.
4. Grip Strength Benchmark - set a timer and do a dead hang for as long as possible. Make note of the time when you have to let go of the bar.
You can do your benchmarks in any order. Post your results in the comments so they are on record and we can refer back to them in a few weeks.