arrow_back Submit Scores for Muscle Mile 3.19

2019 Muscle Mile Online Race Series

Workout

For Time:

Starting Run:

Run 13 Lengths (1,040 feet)

Workout Zone 1:

15 Bar Facing Burpee, then Run 4 Lengths (320 feet)

Workout Zone 2:

10 Hang Clean, then Run 4 Lengths (320 feet)

Workout Zone 3:

10 Push Press, then Run 4 Lengths (320 feet)

Workout Zone 4:

10 Back Squat, then Run 4 Lengths (320 feet)

Workout Zone 5:

Barbell Overhead Carry 4 Lengths (320 feet)

Workout Zone 6:

15 Box Jump Over, then Run 4 Lengths (320 feet)

Workout Zone 7:

10 Strict Pull-up, then Run 4 Lengths (320 feet)

Workout Zone 8:

10 Bench Press, then Run 4 Lengths (320 feet)

Workout Zone 9:

10 Deadlift, then Run 4 Lengths (320 feet)

Workout Zone 10:

KB Farmer's Carry 4 Lengths (320 feet)

Finishing Run: 

Run 13 Lengths (1,040 feet)

Workout Standards

Race Setup

  • Establish where your workout zone will be.
  • Place a marker (cone or tape) near your workout zone. This marker will establish one end of your running lane.
  • Measure and mark your 80 foot running lane with a marker at each end.
  • The Start/Finish Line is the marker opposite your workout zone.
  • Setup all equiment prior to beginning. Equipment needed: 5 barbells and appropriate plates, 2 kettlebells, 1 plyo box, 1 pull-up bar, 1 squat rack, 1 bench press rack, 1 bench.  
  • The Bench Press and the Back Squat must start from a racked position.
  • All other barbell movements must start from the ground.
  • Prior to starting, film the barbells, plates, kettlebells and box to be used so the loads and distances can be seen clearly. All video submissions must be uncut and unedited in order to accurately display the performance. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Video equipment should be static and setup at the workout zone side with clear view of each movement and the Start/Finish Line in the background. 
  • Your timer should be in view at all times during the filming of the race. Upon crossing the finish line, have someone simultaneously stop the timer. 
  • To setup the Forehead to 6 inch Tape Pull-up, which is the pull-up modification for 50-59, 60+ and Scaled Divisions, wrap tape around the pull-up bar, measure 6 inches from the bottom of the bar and cut the tape at 6 inches. Stick a nickel to the bottom of the tape to weigh it down.
  • For the Ring Row, which is the pull-up modification for the Starter Division, Rings and TRX handles are permitted. The bottom of the ring or TRX handle must be 36 inches from the ground.
  • Have fun, go hard and finish a #Sub16MuscleMile

 

Race Rules

  1. Men must use a men's 45 lb barbell for all barbell movements.
  2. Women may opt to use a women's 35 lb barbell for all barbell movements.
  3. On all runs and both carries, one foot must make contact with the ground on, even with or beyond the marker.
  4. If race equipment needs to be moved or adjusted during the race, only the competing athlete may move or adjust equipment.
  5. The tiebreaker is your total time to complete the 13 length Finishing Run.
  6. You may submit multiple results prior to the deadline (March 31 at 9:00pm EST).

 

Workout Zones by Division

Male 

Workout Zone  Men LM 40-49 50-59 60+ Scaled Starter
Bar Facing Burpee # # # % % % %
Hang Clean 155 135 135  115 115 115 85
Push Press  155 135 135  115 115 115 85
Back Squat 225 185 185  155 155 155 135
Barbell OH Carry 95 80  80  65 65 65 55
Box Jump Over 30  30  24  20 (%) 20 (%) 20 (%) 20 (%)
Strict Pull-up # # # % % % %
Bench Press 205  175 175  145 145 145 125
Deadlift 315  265  265  225 225 225 185
KB Farmer's Carry 80 (each hand) 70  (each hand) 70  (each hand) 53 (each hand) 53 (each hand) 53 (each hand) 44 (each hand)

All weights listed in pounds (lbs).

# = Standard. See Movement Standards.

% = Modification permitted. See Movement Standards.

Female

WorkoutZone  Women LW 40-49 50-59 60+ Scaled Starter
Bar Facing Burpee # # # % % % %
Hang Clean 105 85 85 65 65 65 55
Push Press 105 85 85 65 65 65 55
Back Squat 155 125 125 95 95 95 85
Barbell OH Carry 65 55 55 45 45 45 35
Box Jump Over 24 24 20

20 (%) 

12 (%) 20 (%) 12 (%)
Strict Pull-up # # # % % % %
Bench Press 105 85 85 65 65 65 55
Deadlift 205 165 165 135 135 135 115
KB Farmer's Carry 53 (each hand) 44 (each hand) 44 (each hand) 35 (each hand) 35 (each hand) 35 (each hand) 26 (each hand)

All weights listed in pounds (lbs).

# = Standard. See Movement Standards.

% = Modification permitted. See Movement Standards.

 

Movement Standards

Workout Zone 1 - Bar Facing Burpee

The athlete must descend to a prone position by jumping both feet out simultaneously. The athlete must make chest contact with the ground at the bottom of the repetition. At the bottom of the repetition, the athlete must be facing and perpendicular to the barbell. The athlete must then return to the standing position by jumping both feet in simultaneously. The athlete will then perform a jump over the barbell. The jump must be initiated by both feet simultaneously and the athlete must land on the ground on the other side of the barbell with both feet simultaneously.

  • 50-59/Scaled: May use a single leg take off and a single leg landing when jumping over the barbell.
  • 60+/Starter: During the burpee part of the movement, may step both feet out then step both feet in. May also step across the barbell.

Workout Zone 2 - Hang Clean

Each repetition must start from the hang. Therefore, the initial repetition, and any repetition following a break, must be taken from the floor to a deadlift lockout (hips and knees fully extended, and head and shoulders behind the barbell) before re-dipping to initiate the hang clean. Dipping the barbell below the top of the knee is not permitted. The athlete must receive the barbell in the power position, with the crease of the hip above the top of the knee. A hang squat clean is not permitted. Each repetition finishes with the barbell racked on the shoulders and the elbows clearly in front of the barbell with the hips and knees fully extended. 

Workout Zone 3 - Push Press 

The athlete must elevate the barbell from a static position at the shoulders to a static position overhead using a single, simultaneous bending of the hips and/or knees to assist in elevating the barbell to the top of the repetition. At the top of the repetition, arms overhead supporting the barbell in a controlled fashion; full vertical alignment of the elbows, shoulders, hips, knees and ankles, with feet not wider than the outer planes of the shoulders.

Workout Zone 4 - Back Squat

With the barbell resting on the athlete’s back throughout the movement, the athlete begins in a standing position with an open hip angle, descends to a full squat, with the creases of both hips below the plane of the top of the knees, and returns to the standing position with hips returning to an open angle.

Workout Zone 5 - Barbell Overhead Carry

The athlete must elevate the barbell to a static, locked out overhead position. Once this position is achieved, the athlete must advance the barbell the required distance on foot. Walking, jogging and running are all acceptable. The barbell may not advance forward unless it is in the overhead position described above.

Workout Zone 6 - Box Jump Over

The athlete initiates a jump from the ground with both feet simultaneously and completes the repetition by jumping over the box. The athlete must contact the top of the box with both feet during the transition over the box. The repetition is counted when the athlete lands on the ground on the opposite side of the box.

  • 50-59/60+/Scaled/Starter: May opt to step over the box. The athlete must contact the top of the box and the ground on each side of the box with both feet.

Workout Zone 7 - Strict Pull-up

The athlete hangs vertically from a suspended horizontal bar using both hands. At the bottom of the repetition, both arms are fully extended. At the top of the repetition the athlete's chin must break the top-most horizontal plane of the bar. The repetition is counted when the athlete’s chin breaks the top-most horizontal plane of the bar. During the Strict Pull-up, the athlete may not use a kip of any kind or otherwise assist the task by generating momentum with the lower body below the hips.

  • 50-59/Scaled: At the top of the repitition, the athlete may contact a 6 inch tape hanging from the bar with their forehead. The bottom of the repetition must meet the standard.
  • 60+/Starter: The athlete may elect to Ring Row with the following standards:
    • The bottom of the Rings or TRX Handles must be 36 inches above the ground.
    • The straps must remain perpendicular to the ground during the repetition.
    • The hips and knees must remain fully extended (locked out) throughout the repetition with the heels in contact with the ground and the feet no wider than the outer planes of the shoulders.
    • At the top of the repetition, the athlete's chest must contact the ring or handle. 
    • At the bottom of the repetition, both arms are fully extended.

Workout Zone 8 - Bench Press

While laying on a horizontal bench, the athlete lowers the barbell down to the chest then presses the barbell upward to a locked out position. At the point of contact with the chest, the athlete must demonstrate control of the barbell. No bouncing permitted. 

Workout Zone 9 - Deadlift 

This is a conventional Deadlift. No Sumo Deadlifts allowed. The athlete must elevate the barbell from the ground while on both feet by standing to a fully upright position with the arms oriented downward from the shoulders. At the top of the repetition, the lower body achieves full extension with the hips open, the knees locked out and shoulders behind the vertical plane of the barbell. The repetition is counted when the athlete achieves all 3 points of performance simultaneously.

Workout Zone 10 - KB Farmer’s Carry

With a kettlebell in each hand, the athlete must move forward in a fully upright position with the arms oriented downward from the shoulders. Walking, jogging and running are all acceptable. The kettlebells must remain outside the hips and below the waistline. The kettlebells may not advance forward unless the positioning described above has been achieved. 

 

 

Support

If you have any questions about the workouts and standards, please contact the event organizer, JOSHUA HICKSJoshua@fitnessraces.com

If you have questions about submitting your score visit the Help Center on how to submit online scores here