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.


Awards apply to 5K, Half & Full Marathon
Overall Champion (Male and Female): Fastest Net Run Time  (Trophies)
Fastest Male and Female in Age Group: Fastest Net Run-Time (Trophies)
*Age Groups: Male and Female 24 & under, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75 & over 
Fastest Relay Team: Fastest Net Run Time (Trophies)