Our Name

Our name comes from a strength and endurance competition that the owner hosted while working for the YMCA.  As the story goes, he was asked by one of the YMCA members if he would consider hosting an event that combined weightlifting and running.  The member making the request shared a model for the event, and with a few modifications, the Rep & Run competition was born.  The details of the competition can be found below.  


The Rep & Run Competition:

The Rep & Run is a timed event.  Competitors have 3 minutes at each of the 5 weightlifting stations with no break in between.  Competitors are then given a 3 minute rest break between the final weightlifting station and the start of the three mile run.

Station 1 Bench Press

Use a weight equal to your body weight and perform as many reps as you can in 3 minutes.
Competitors may rack the weight, rest and continue to accumulate reps at any time during the 3 minutes.
Hips must stay in contact with the bench at all times.
Competitors must pause the weight on their chest with each rep prior to pressing the weight to 
full extension.
If the spotter touches the bar at any time during the lift the rep does not count.
At the end of 3 minutes move immediately to station 2.

Station 2 Overhand Pull Ups

Perform as many reps as you can in 3 minutes using an overhand pull up grip.
Competitors may drop from the bar, rest and continue to accumulate reps at any time during the 3 
minutes.
Swinging and kipping are not allowed.
Competitors must pause at the bottom of each rep with arms fully extended.
Competitor's Chin must surpass the height of the bar with each rep.
At the end of 3 minutes move immediately to station 3.

Station 3 Seated Dumbbell Shoulder Press

Use a weight in each hand equal to 25% of your body weight and perform as many reps as you
can in 3 minutes.
Competitors may set the weight down, rest and continue to accumulate reps at any time during the 
3 minutes.
Hips and lower back must stay in contact with the seat and back pad of the bench at all times.
Each rep must reach a depth below the bottom of the ears, and competitors must pause each rep
at this position prior to pressing the weight overhead to full extension.

Station 4 Underhand Chin Ups

Perform as many reps as you can in 3 minutes using an underhand chin up grip. Competitors may drop from the bar, rest and continue to accumulate reps at any time during the 3  minutes. Swinging and kipping are not allowed. Competitors must pause at the bottom of each rep with arms fully extended. Competitor's Chin must surpass the height of the bar with each rep. At the end of 3 minutes move immediately to station 5. Station 5 Dips
Perform as many reps as you can in 3 minutes.
Competitors may drop from the bars, rest and continue to accumulate reps at any time during the
3 minutes.
Each rep must reach a depth at which the shoulders are lower than the elbows, and competitors must pause in this position prior to pressing to full extension.
At the end of 3 minutes take a 3 minute break prior to beginning the three mile run.

Station 6 Three Mile Run (On the Treadmill)

Run 3 miles as quickly as you can at 0% incline.
Competitor may not hold on to the hand rails or treadmill display at anytime during the run.



Once you have finished the run record your run time, and add up the total number of reps performed at all five weightlifting stations.  In order to calculate your Rep & Run factor, divide the total number or reps by your run time.  The higher your factor, the more fit you are.


Thanks Keith!  The name of the event you inspired will live on as the name of our company.

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