WOD: 7.21.13

“A lot of people run the race to see who is fastest.  I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.”
~Steve Prefontaine


“The Bleep Test”

This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the ‘beep’ or ‘bleep’ test. The subjects stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends after a warning.
The athlete’s score is the level and number of shuttles (20m) reached before they were unable to keep up with the recording. Record the last level completed (not necessarily the level stopped at).
The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names.