How much will I have to bench/curl?

Men's 5K, Half and Full Marathon
Women's 5K, Half and Full Marathon

Bench Press Rules:

• Rep begins at full arm extension, then bar is lowered down until it touches chest, then back to full  extension.  Arms must “lock out” at top position.
• Back and rear must be flat on bench and feet on ground.
• Hands must be inside or touching the smooth outer rings on the Olympic bar.
• NO BOUNCING BAR OFF CHEST. Reps will not be counted if bar bounces off chest.
• Motion must be continuous with no rests or pauses at the top of chest position.  A noticeable resting pause will nullify previous rep.  Only allowed one warning.

Two Arm Bicep Curl Rules:

• Curling begins immediately after the Bench Press
• An E-Z curl bar will be used.  Hands will use inner grip only.
• Two arm curl begins at full arm extension with bar resting on thigh.  A full rep is defined as raising the bar up to touch chest, then lowering back down to touch thigh.
• Back and legs straight at all times-you will be standing against a wall.  No using back or legs to lift the bar and no bouncing the bar off the thighs.   A noticeable pause will nullify the previous rep.  Only allowed one warning.