The BFR Labor Day Weekend 5K Run/Walk and One Mile Fun Run
featuring the Pump and Run Challenge
August, 30th 2008 will mark the third annual BFR Labor Day Weekend 5K
Run/Walk. This year's event will feature the Pump and Run Challenge.
To view 5K race and 1 mile run/walk information or to print a registration form
for the BFR 5K, click here. To view a
map of the BFR 5K course, click here.
Additional Race Information:
The Pump and Run Challenge is an optional sign up for the 5K
Run. Participants who wish to sign up for the Pump and Run will compete by
combining their bench press score with their overall 5K run time. The
weight that is benched by the participant is based on their age and their weight
(see scale below). Each complete repetition on the bench reduces the
participant's overall 5K time by 30 seconds. A maximum of 15 minutes may
be reduced off of the participant's overall 5K time. Age groups for both
genders in the Pump and Run will be 18-39 years old and 40+.
Pump and Run Requirements, Rules, and Registration information:
Pump and Run Participants must weigh in and bench press the same
day. Drivers License is Required when weighing in and benching. Pump
and Run participants must be 18 years of age or older. Weigh in and Bench
times are: Friday August 29th, between 4 and 8PM, and Saturday (race day)
August 30th, between 8 and 9AM with a 7:45AM check in. If you weighed in
and benched on Friday, check in for the 5K run is 8:30AM.
Rules:
1.Liability Waiver must be signed prior to lifting.
2. Minimum attire for wigh in is shorts, t-shirt, and socks.
3. Bench press weight amount is determined by the scale below.
4. One repetition begins at a full arm extension, then the bar is lowered
and must touch the chest before resuming upward to the beginning full arm
extension.
5. Your back, rear, and feet must be flat on the bench/floor at all times.
6. Hands must be inside, or touching the two smooth rings on an Olympic
Bar.
7. Your repetition will not count if a) you bounce the bar off of your
chest, b) once there is a significant pause between reps.
8. The maximum number of reps is 30 (15 minute reduction).
Bench Press Scale
Men 18-39 Years Old must bench 100% of their body weight
Women 18-39 Years Old must bench 70% of their body weight
Men 40 + must bench 85% of their body weight
Women 40+ must bench 55% of their body weight
Pump and Run Divisions and Awards (separate from 5K Runners)
Awards to top male and female overall
Medals to top male/female in the following age groups:
18-39, and 40+older
