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For Windows, Linux, etc a good disk benchmark problem is http://www.iozone.org/.
iozone -l 2 -u 2 -r 4k -s 100m -F /mnt/YOURDISK/f1 /mnt/YOURDISK/f2
If you don't have IOZone and want a quick and dirty sustained throughput report try the following (read only):
dd if=/dev/sdX iflag=direct of=/dev/null bs=64k
Open another terminal
iostat -m 2
For CPU burn-in I like to use the client from the distributed.net project. It simply tests the strength of encryption algorithms. Since it does so many floating point operations the CPU gets a very good test and an opportunity to reach its maximum temperature.
Another good one is HCI Design's MemTest which you can run from Windows.
iperf --server --udp --format k --len 63K --window 64K
This will get your a good idea of your maximum real throughput. Jitter, signal loss, and overhead cause a slow down especially over TCP.
iperf --client 10.1.1.1 --udp --format k --len 63K --window 64K --bandwidth 10000M
If your router has OpenWRT you can install iperf on it for the server side.
Steps to run in a constant demo loop:
set loop "vstr loop1"
set loop1 "set timedemo 1 ; set cg_drawfps 1; demo demo001 ; set nextdemo vstr loop2"
set loop2 "demo demo002 ; set nextdemo vstr loop1"