Deadline for entries for the high school team competition is Friday, April 25, 2008.

The Ohio River Roadrunners Club (ORRRC) has developed a new concept to promote overall fitness through a 5K run and a competitive bench press exercise. This event has been slightly modified from the very popular Arnold’s Pump and Run (http://www.runohio.com/news/10-29-07PnR.html).

The ORRRC would like to invite your high school to sponsor a team to compete against other Miami Valley area high schools in the 21st Annual Lou Cox 5K and the 1st Annual Pump and Run - actually one event, running a 5K road race and bench pressing a percentage of your body weight.

▪ Team members must consist of four young men and one young lady ranging in age from 15 to 19 years of age.
▪ Participants must be 15 years of age by May 25 and be no older than 19 on May 25.

The “Pump” portion of the event will be conducted at the University of Dayton Arena, Strength & Conditioning Room, on Sunday, May 25, 2008 from 12:00 (noon) to 4:00 pm. Please note this is Memorial Day Weekend.

The 5K road race will be the next day, Monday, May 26, 2008 at 9:00 a.m., with the start line on Edwin C. Moses Blvd. near the entrance to the University of Dayton Arena.

▪ Student-athletes must be able to run the 5K in 30 minutes or less and complete at least one bench press;
    e.g., women – 70% of body weight and men – 100% of body weight.

We are limiting the number of competitive teams to 40 or a total of 200 participants.

▪  The entry fee for this event is $12 per individual.

The Pump portion of this event has been slightly modified from the popular Arnold’s 5K Pump and Run by making a proper adjustment for body weight.

Click here to view the proper way to bench press
• Lift starts with the bar in the extended position. Feet must remain in contact with the floor during the lift (no hooking bench support with feet/legs). Body (shoulder and rear) must stay in contact with the bench during lifts. Bar must touch the chest and be fully extended on each press - stopping terminates the lift. No bouncing bar off chest. If necessary, plates may be placed under lifter’s feet.
• Maximum repetitions (up to 30) = the REPS score.

5K Run
Participants will run the 5K at 9:00 am on race day, Monday, May 26, 2008.

The final Pump and Run score will be one’s adjusted run time multiplied by a correction factor* for body weight (see below table). Just like run time, a lower score is better. For example, an 18-year-old male who weighs 195 pounds, completes 10 bench press reps, and runs the 5K in 24 minutes would have a final Pump and Run score of 14 minutes 15 seconds. A 16-year-old female who weighs 150 pounds, completes 12 bench press reps, and runs the 5K in 25 minutes 30 seconds would have a final Pump and Run score of 23 minutes 36 seconds.

Team scores will be determined by adding the five team members’ final Pump and Run scores.

The top five teams in this high school team category will receive awards.

Also, all competitors are individually eligible for Pump and Run awards.

*PR Scoring

The final PR score (FPR) will be one’s adjusted run time (ART) multiplied by a correction factor (CF) for body weight. Just like run time, lower score is better.
● ART = Actual run time (sec) – (30 x REPS)
● FPR = ART x CF