Reps & Run Details

The deadline to register is Friday, October 23rd. The first 100 registrants receive an event t-shirt!

Guidelines revised for COVID-19 related safety

1. Both the bench press and push ups (in lieu of bench press) will be completed virtually if Lancaster reverts to the yellow or red phase during the time of this event. 

2. If any participant is unwilling to participate in bench press, they are welcome to make the event completely virtual by completing push ups and submitting the total along with their 5k time. 

3. Because this event is partially virtual, we must rely on participants to submit truthful results. 

4. Each participant will perform the bench press as administered by Bench Mark staff. 

5. Ages 13 and up will complete bench press, while 12 and under will complete push ups. Note: For all ages, knee push ups are allowed; while the repetition counts remain the same, your knees will be touching the ground instead of your feet. Knee push ups will remove 5 seconds per repetition from the 5k time, as opposed to 10 seconds per repetition for a standard push up and 20 seconds per repetition for bench press. 

6. Awards will be given to the top two from each age/gender category.

7. To submit your 5k time, age, weight, and total push ups if applicable, please email darrenlandis@benchmarkprogram.org. Alternatively, you can join our Strava (fitness app to track your runs) club named “Bench Mark Program” to automatically record and submit your time. Please submit prior to completing your bench press if applicable. 

Bench Press Sign Up

1. Bench press will be held over the course of two days, October 24 and 25, which will allow for us to maintain physical distancing guidelines and clean equipment after use. Each participant will sign up for a 15 minute time slot to complete their repetitions. Please be warmed up and waiting outside at your chosen time. A mask will be provided if needed. 

2. To sign up, we ask that you commit to donating $5 per month for the five months following this event. If you happen to already be a monthly donor, registration is a one time $25 fee.

Bench Press Details

1. Weigh-ins will be conducted virtually.

   1. Weight on the bench press will be rounded to the nearest multiple of five.

2. Each successful repetition will reduce the run time by 20 seconds.

3. There is no maximum number of repetitions.

4. Glutes and shoulders must be in contact with the bench at all times.

5. Both feet must be flat on the floor at all times.

   1. Plates may be placed on the floor if needed

6. Lift starts with arms fully extended.

7. Bar must touch the chest with each repetition and elbows must lock at the top of each repetition.

8. Participants may only rest at the top of the motion. 

9. Bar may not bounce off of the chest.

Push Up Details

1. Push ups will start with arms fully extended. The number of push ups for ages 12 and under is the same as what’s noted in the above chart.

2. Hands are to be placed shoulder width apart.

3. Knee push ups are permitted. Knee push ups will remove 5 seconds per repetition from the 5k time, as opposed to 10 seconds per repetition for a standard push up.

4. Back must be straight with hips tucked.

5. Chest must touch a tennis ball each rep.

6. Each successful repetition will reduce the run time by 10 seconds.