Pump N' Run

You can participate in 1 of 3 ways:

1. Pump & Run 
2. Run ONLY
3. Fun Walk/ Run

Saturday October 10, 2015 at Norristown Area High School

Register online or at CrossFit MontCo in East Norriton, PA.

Packet pick up and race day registration will begin at 8:00 am. You must complete the bench press portion of the event by 8:45 am. No exceptions.

All participants registered by October 1st are gaurenteed a t-shirt.

Beverages, snacks and fruit will be provided following the event.

Awards and prizes will be given out to winners.


Pump 'N' Run Lifting Rules:
Participants must weigh in on scale on the day of the event. Event representative will calculate the amount to be bench-pressed and the lifting weight will be rounded to the nearest five pounds. Only full bench presses are counted (Bar must touch participant's chest).

Males and females will get a 30 second deduction from their 5K race time for each time they can bench press a percentage of their body weight according to the chart.

Male:
39& under 100%
40-49 90%
50-59 80%
60-69 70%
70 & over 60%

Female:
39& under 60%
40 & over 50%

Costs: $20 for NAHS students, $25 regular registration

***Free*** kids mile run open to individuals 12 and under. Registration can be on-site, online or mailed to:

CrossFit MontCo
attn. Pump N Run
2915 Hannah Ave,
East Norriton, PA 19401