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.
39& under 100%
70 & over 60%
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:
attn. Pump N Run
2915 Hannah Ave,
East Norriton, PA 19401