BFF - Test - Jacksonville Beach, Florida

GORUCK BASELINE &  FUNCTIONAL FITNESS 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.

NOTES:

• 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.