arrow_back Submit Scores for Muscle Mile 4.19

2019 Muscle Mile Online Race Series

Workout

FOR TIME:

Starting Run:

Run 13 Lengths (1,040 feet)

Workout Zone 1:

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

Workout Zone 2:

15 Barbell Thruster, then Run 4 Lengths (320 feet)

Workout Zone 3:

10 Barbell Thruster, then Run 4 Lengths (320 feet)

Workout Zone 4:

5 Barbell Thruster, then Run 4 Lengths (320 feet)

Workout Zone 5:

Barbell Back Rack Carry 4 Lengths (320 feet)

Workout Zone 6:

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

Workout Zone 7:

15 Barbell Clean & Press, then Run 4 Lengths (320 feet)

Workout Zone 8:

10 Barbell Clean & Press, then Run 4 Lengths (320 feet)

Workout Zone 9:

5 Barbell Clean & Press, then Run 4 Lengths (320 feet)

Workout Zone 10:

Barbell Front Rack 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: 3 barbells and appropriate plates. 
  • Prior to starting, film the barbells, plates and running lane 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. 
  • 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 (April 30 at 9:00pm EST).

 

Workout Zones by Division

Male

  Men LM 40-49 50-59 60+ Scaled Starter
15 LBJ Burpee # # # % % % %
15 Thruster 95 80 80 70 70 70 55
10 Thruster 115 100 100 85 85 85 65
5 Thruster 135 115 115 95 95 95 75
Back Rack Carry 135 115 115 95 95 95 75
15 LBJ Burpee # # # % % % %
15 Clean & Press 95 80 80 70 70 70 55
10 Clean & Press 115 100 100 85 85 85 65
5 Clean & Press 135 115 115 95 95 95 75
Front Rack Carry 135 115 115 95 95 95 75

 

Female

  Women LW 40-49 50-59 60+ Scaled Starter
15 LBJ Burpee # # # % % % %
15 Thruster 65 55 55 45 45 45 35
10 Thruster 80 65 65 55 55 55 45
5 Thruster 95 80 80 65 65 65 55
Back Rack Carry 95 80 80 65 65 65 55
15 LBJ Burpee # # # % % % %
15 Clean & Press 65 55 55 45 45 45 35
10 Clean & Press 80 65 65 55 55 55 45
5 Clean & Press 95 80 80 65 65 65 55
Front Rack Carry 95 80 80 65 65 65 55

# = Standard. See Movement Standards.

% = Modification permitted. See Movement Standards.


Movement Standards

Lateral Bar Jump 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 beside and parallel to the barbell. The athlete must then return to the standing position by jumping both feet in simultaneously. The athlete will then perform a lateral 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.

Clean & Press (Workout Zones 6, 7 & 8)

During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders.

Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.

The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. 

Thruster (Workout Zones 2, 3 & 4)

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead.The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Barbell Back Rack Carry (Workout Zone 5)

The athlete must elevate the barbell to a back rack 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 back rack position.

Barbell Front Rack Carry (Workout Zone 10)

The athlete must elevate the barbell to a front rack 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 front rack position.

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