Benchmarks

Just to have everybody on the same page come tryouts, everyone should be capable of:

2.5 km (1.5 mile) run in 10:45*
5.1 km (3.0 mile) run in 22:00**
22 push-ups***
6 Pull-ups****
Bench Press 100% Body weight

This is our base to start off with in September.

gnarlz.

*6 laps of the inside lane of a 400 metre track.

**12.5 laps of the inside lane of a 400 metre track.

***Lie on the ground face down, hands approximately shoulder width apart. Perform as many push-ups as possible- using the toes as a pivot point- without pausing. BE STRICT. Fold a towel in three and set it under your chin. Ensure that your CHIN touches the towel after every repetition. Also, ensure your arms are FULLY extended before performing the next push-up.

****Hang from a pull-up bar using an overhang grip. Arms must be fully extended before beginning. Pull upwards until your chin is above the bar. Lower your back to full extension. This is one good quality repetition. You can hang on the bar as long as you like, but as soon as you jump down, it's done.