MOUNTAIN MUSCLE PRESENTS
INDIVIDUAL
All participants are eligible for the overall prizes, which will be CASH!
Guaranteed
$500 for 1st Place
$300 for 2nd
$200 for 3rd
This may increase if we get enough participants!
In addition, some awards will certainly reward top performances and some will be just for fun. Anyone could win a prize!
FORMAT
All registered athletes will check in and receive a bib number at Iron Goat CrossFit when they arrive for the bench event.
The PUMP will begin at 8:00 am
Registered athletes will be organized into heats and assigned a lift time. Lifts will be judged and recorded by our event volunteers.
Participants can then move to the staging area for the Run, which will be Purcell Park, just above Marysville Arena.
The RUN will begin at 10:00am. If we have a large number of participants, then run starts may be organized into heats as well.
THE PUMP
The Bench press will begin with a set weight, according to your category. You will attempt to complete 10 reps at weight #1, if successful you will continue with weight #2, another 10 reps, and so on... through 5 increasing weights. Your score will be the max number of reps completed in 5 minutes.
THE RUN
Our 5.3km course will start and finish at Purcell park. (above Marysville arena)
The course starts off with a long, gradual uphill on Rails to Trails and then takes a turn onto Marks Creek trail for a scenic return which leads into a fast finish straight up 303rd St. back to the park.
PUMP AND RUN RULES OF THE BENCH PRESS
Each participant will attempt 10 reps with weight #1 (determined by their age category)
If successful, they will then attempt 10 reps with weight #2, and so on, until failure or until time runs out. Time cap is 5 minutes. Max score would be 50. Reps do not have to be unbroken, you may re-rack the bar and continue on with the same weight within the time cap.
Age Group Weights MALE
Under 14 (no bench)
14-19 45 65 95 115 135
20-29 135 155 185 205 225
30-39 135 155 185 205 225
40-49 115 135 165 185 205
50-59 95 115 135 155 185
60 and over 65 75 95 115 135
Age Group Weights FEMALE
Under 14 (no bench)
14-19 15 35 55 75 95
20-29 65 85 105 125 155
30-39 65 85 105 125 155
40-49 55 75 95 105 125
50-59 45 65 85 95 105
60 and over 35 45 55 75 95
Start lift with the bar in the extended position
Lift-off assistance will be provided if needed
The bar must touch the chest and be fully extended on each press or the rep will not count
Stopping during a press terminates the lift (you may stop in the lock-out position)
No bouncing bar off the chest
Shoulders and rear must stay in contact with the bench during the lift
Feet must remain in contact with the floor during the lift (no hooking bench support with feet/legs)
If necessary, plates may be placed under lifters feet
No belts, wraps, gloves or lifting suits
Judging is final, no exceptions - if you have questions, verify the card with the head judge before you leave the bench area. The race team performing final calculations will not make any adjustments after cards have been turned in except in the case of typos.