Pump-N-Run Armstrong

Fri July 2 - Sat July 3 Armstrong, IA 50514 US Directions


6:00PM CDT - 10:00AM CDT
North Union Track/Football Field Hwy 15
Armstrong, IA US 50514

What is a pump & Run?? A pump & run is a run where the day before (July 2rd 6:00 - 7:00 pm) the run, you bench press a certain percentage of your body weight for your age. You may also bench on the day of the race (July 3rd) from 7:00- 7:30 am.  The amount of repetitions you can properly bench press, 30 seconds will be taken off of your 5k time. On Saturday July 3rd  we will hold the 5k, you will run you 5k and then after you finish, we will then subtract the time off! Don't want to lift- no worries you can also run this event without lifting.

Register by June 14th for $25.00 - after June 15th through race day is $30.00.

Check in: Pre Registered participants on Friday (July 2nd) can check in at the North Union High School (North side of school). Saturday (July 3rd) can check in at the North Union Track/Football Field from 7:00 - 7:45 to obtain packet, if you need to bench press on Saturday July 3rd, report there first. 

Start: Races Start at finish At the North Union Track/Football Field at 8:00 am.

Course: The course is an out and back course along the highway/blacktop with minimal hills.

Toilet Facilities: Toilet Facilities available at the bus barn.

Weight to be benched: 
Age % of body wt.
39 & Under 90%
40-49 80%
50—59 70%
60 & over 60%

Age % of body wt.
39 & under 60% 
40 & over 50%
We will post the results in the Armstrong Journal and Ringsted Dispatch.

Proceeds benefit the North Union Cross Country & Track

Course Record:

Carson Kahler: 18:46 - 2021

Hannah Neusch: 21:14 - 2021


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