GORUCK BFF TEST
The BFF is GORUCK’s standard test that combines rucking and functional fitness.
Four (4) Events comprise the BFF:
- 2 Minutes Sandbag Burpees (Overhead Toss)
- 200 Meter Suitcase Carry
- 2 Minutes Hand Release Push-Ups
- 1 Miler - Ruck Run/Shuffle
LEVELS
Choose the weight to determine your level (or choose your own). Most people start at BASIC (# = LBS)
HEAVY/PRO
- Rucksack: 45#
- Sandbag: 80#
- 1 Miler: 100#
TOUGH
- Rucksack: 30#
- Sandbag: 60#
- 1 Miler: 80#
BASIC
- Rucksack: 20#
- Sandbag: 40#
- 1 Miler: 60#
LIGHT
- Rucksack: 10#
- Sandbag: 30#
- 1 Miler: 30#
SLICK
- Rucksack: 0#
- Sandbag: 20#
- 1 Miler: 20#
NOTES ON GEAR AND WEIGHT
- Rucksack is worn on your back during the 200 meter suitcase carry. No rucksack worn during the sandbag burpees or the hand release push-ups.
- 1 Miler - the weight can be carried inside a rucksack or the combination of your rucksack and sandbag to meet the total weight.
SCORING
- Sandbag Burpees and Hand Release Push-Ups are the number of reps.
- 1 Miler and 200 meter suitcase carry are for time.
- Track your scores by the four events, separately. Once GORUCK accumulates enough data we will compile an appropriate algorithm to give all ruckers who complete the BFF one score.
NOTE
This BFF Test is a free event put on by GORUCK Cadre and Trainers all over the world. Bring some water and your desired rucksack/sandbag weight.
The BFF is usually followed by another GORUCK Event (check the schedule if you’re looking for more fun).
All who complete the BFF will earn the BFF Patch.
CADRE HAND
Cadre Hand loves America, “Old Glory”, and a cold beer after issuing a good GORUCK beatdown. Aaron is dedicated to building better Americans through Special Forces based teamwork (and tough love). Aaron is a U.S. Army Veteran and civilian DOD Emergency R.N. who has 33 years of combined Federal service, with 21 years of military service, including 13 years of Special Operations experience as an Airborne Ranger Sniper in the 3rd Ranger Battalion of the 75th Ranger Regiment (3/75) at Fort Benning Georgia and as a Green Beret communications expert with 2nd Battalion, 5th Special Forces Group (2/5) at Fort Campbell Kentucky. He has deployed to Somalia, Afghanistan, Uzbekistan, Iraq, Kuwait, Jordan, Egypt and Panama. His qualifications include United States Army Sniper School, JFK Special Warfare Center and School Special Operations Target Interdiction Course (SOTIC), Tactical Combat Casualty Care Course (TCCC), Advanced Cardiovascular Lifesaver Course (ACLS), Pediatric Advanced Lifesaver Course, Trauma Nursing Core Course (TNCC). Cadre Hand can hit ‘em from a mile away, and patch up the wounded, while calling in an airstrike. These days he likes to focus on GORUCK team challenges, teaching teamwork and leadership under stress.