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In the next week, I'd like you to do your Spartan Benchmark Testing again. This will let you see how you've progressed over the course of the four weeks. You don't necessarily have to do this before the race. If you do it after the race, wait 2-3 days so you can be recovered and then complete these. Here's a reminder of your Benchmarks:

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. Let me know how your scores compare from Week 1!

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