First, competitors check-in and do as many reps of a bench press as possible based on sex, age and weight. At 9 AM we take off and run a 5K – times are then adjusted by taking 15 seconds off the runner’s time for each bench press rep. Runners may opt to just run the course without lifting, but will receive no time adjustments.
Location: Lehigh Parkway (near the Roadrunners club house)
Fees: $25 if registered by June 1, $30 After
Registration and Lifting: 6:30 AM – 8:30 AM (Lehigh Parkway)
Please come early – runners will be able lift in a first come, first serve basis. If everyone shows up at 8:30 – we may run out of time! The running will start promptly at 9:00 AM.
Run: 9:00 AM
The Goods: Each runner receives a short-sleeve t-shirt, beverages. Shirts are only guaranteed if registered by June 5th.
Race Overview
The first Pump and Run of the series…this is a unique and fun event for everyone. First, competitors check-in and do as many reps of a bench press as possible based on sex, age and weight. At 9 AM we take off and run a 5K – times are then adjusted by taking 15 seconds off the runner’s time for each bench press rep. Runners may opt to just run the course without lifting, but will receive no time adjustments.
The Course
Starting near the Roadrunners clubhouse at the Parkway, the course is rolling and completely within the park. Runners will begin near the clubhouse and start running on the tow path towards the covered bridge. Runners will cross the covered bridge and run towards the Robinhood bridge. After crossing the Robinhood bridge, runners will return to the tow path and finish near the clubhouse.
Bench Press Age Breakdown: (Weight is rounded to nearest 5 lbs)
Men : Age Range, %-weight to bench press
15-39, 100% weight
40-49, 90% weight
50-59, 80% weight
60-69, 70% weight
70+, 60% weight
Women : Age Range, %-weight to bench press
15-39, 70% weight
40-49, 60% weight
50-59, 50% weight
60-69, 40% weight
70+, 30% weight
Example – 1
10 reps on the bench press and a 24 minute 5K
Adjusted: 24 minutes – 10*15 seconds = 21:30
Example – 2
4 reps on the bench press and a 22 minute 5K
Adjusted: 22 minutes – 4*15 seconds = 21:00
