The traditional Lou Cox 5K Run/Walk will continue as is.  The Pump and Run is an added feature.

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).

Bench Press       
• From 12:00 to 4:00 pm on Sunday, May 25, 2008, participants will report to the Donoher Center (UD Arena) Strength & Conditioning Room to be weighed and to perform the bench press event.
• No bench press warm-up will be allowed, and no belts, wraps, or lifting suits may be used.
• Body weight will be rounded to nearest five-pound increment (weigh-in with shoes, shorts and shirt is required).

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.

Age

Bench Press (% of Body Weight)

 

Women*

Men

39 and under

70%

100%

40-49

60%

90%

50-59

50%

80%

60-69

40%

70%

70+

40%

60%

 


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.

*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
 

Wt (lb)

CF

Wt (lb)

CF

Wt (lb)

CF

Wt (lb)

CF

100

2.51

150

1.21

200

0.72

250

0.48

105

2.30

155

1.14

205

0.69

255

0.47

110

2.12

160

1.08

210

0.66

260

0.45

115

1.95

165

1.02

215

0.63

265

0.43

120

1.81

170

0.97

220

0.61

270

0.42

125

1.68

175

0.92

225

0.58

275

0.41

130

1.57

180

0.87

230

0.56

280

0.39

135

1.46

185

0.83

235

0.54

285

0.38

140

1.37

190

0.79

240

0.52

290

0.37

145

1.29

195

0.75

245

0.50

295

0.36