The Pump and Run is a fun combination of weight lifting and a 5k run. It combines strength and endurance by allowing participants to take up to 15 minutes off their 5k times by losing 30 seconds with each bench press rep.
The “pump” portion of the race will take place before the 5k in the recreation center. Each participant will be weighed in to determine the amount of weight they will need to bench press.
Participants can do up to thirty reps at a designated weight. One max attempt is allowed. The age and weight percent are broken down as follows:
Men
- Ages 12-13: 50 percent of body weight.
- Ages 14-15: 60 percent of body weight.
- Ages 16-39: 100 percent of body weight.
- Ages 40-49: 90 percent of body weight.
- Ages 50 and over: 80 percent of body weight.
Women
- Ages 12-13: 50 percent of body weight.
- Ages 14-15: 60 percent of body weight.
- Ages 16-39: 70 percent of body weight.
- Ages 40-49: 60 percent of body weight.
- Ages 50 and over: 50 percent of body weight.
Prizes will be awarded to the overall top male and female and the first-place finisher of each age division, both male and female. Scores will be determined by: (5k time) – (# of reps x 30 seconds).
Participants can sign up for Pump and Run at the Marshall Recreation Center, by mail or at www.tristateracer.com for on-line registration or to print the registration form. The entry fee for the Pump and Run is $20.
Participants will be able to sign up the day of the event, but the entry fee for the Pump and Run increases to $25 that day.
For more information or to sponsor the race, contact Amanda Reesman, race director, at 304-696-2943 or e-mail reesman@marshall.edu.