arrow_back Submit Scores for Muscle Mile 5.19

2019 Muscle Mile Online Race Series

Workout

FOR TIME:

Starting Run:

Run 13 Lengths (1,040 feet)

Workout Zone 1:

20cal/14cal Assault Bike, then Run 4 Lengths (320 feet)

Workout Zone 2:

20 Wall Ball, then Run 4 Lengths (320 feet)

Workout Zone 3:

10 Alternating Single Arm DB Snatch, then Run 4 Lengths (320 feet)

Workout Zone 4:

10 DB Box Step Over, then Run 4 Lengths (320 feet)

Workout Zone 5:

DB Goblet Carry 4 Lengths (320 feet)

Workout Zone 6:

20cal/14cal Assault Bike, then Run 4 Lengths (320 feet)

Workout Zone 7:

20 Wall Ball, then Run 4 Lengths (320 feet)

Workout Zone 8:

10 Alternating Single Arm DB Snatch, then Run 4 Lengths (320 feet)

Workout Zone 9:

10 DB Box Step Over, then Run 4 Lengths (320 feet)

Workout Zone 10:

DB Goblet 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: Assault Bike, Wall Ball, Dumbbell, Plyo Box
  • Prior to starting, film the Wall Ball, Dumbbell, Plyo Box 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. On all runs and both carries, one foot must make contact with the ground on, even with or beyond the marker.
  2. If race equipment needs to be moved or adjusted during the race, only the competing athlete may move or adjust equipment.
  3. The tiebreaker is your total time to complete the 13 length Finishing Run.
  4. You may submit multiple results prior to the deadline (May 31 at 9:00pm EST).

 

Workout Zones by Division

Male

  Men LM 40-49 50-59 60+ Scaled Starter
Bike 20 cal 20 cal 20 cal 18 cal 18 cal 18 cal 15 cal
Wall Ball

20 lbs 10 ft

20 lbs 10 ft 20 lbs 10 ft 20 lbs 9 ft 14 lbs 9 ft 20 lbs 9 ft 14 lbs 8 ft
DB Snatch 70   60   60   50   50   50   40   
DB Box Step Across 70  24" 60  24" 60  24" 50  20" 50  20" 50  20" 40   12"
DB Goblet Carry 70 60 60 50 50 50 40

 

Female

  Women LW 40-49 50-59 60+ Scaled Starter
Bike 14 cal 14 cal 14 cal 12 cal 12 cal 12 cal 10 cal
Wall Ball 14 lbs  9 ft 14 lbs 9 ft 14 lbs 9 ft 14 lbs 8 ft 10 lbs 8 ft 14 lbs 8 ft 10 lbs 8 ft
DB Snatch 50 40 40 30 30 30 25
DB Box Step Across

50 lbs 20"

40 lbs 20" 40 lbs 20" 30 lbs 20" 30 lbs 20" 30 lbs 20" 25 lbs 12"
DB Goblet Carry 50 40 40 30 30 30 25

 

Movement Standards

Assault Bike - Workout Zones 1 & 6

The monitor must read the required calorie count prior to dismounting the bike. The monitor must be reset to zero prior to beginning Workout Zone 6. Assistance reseting the monitor is permitted.

Wall Ball - Workout Zones 2 & 7

The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified height.

Alternating Single Arm DB Snatch - Workout Zones 3 & 8

The dumbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead with the elbow locked out and the shoulders, hips and ankles aligned. At the bottom of the repetition, both heads of the dumbbell must tough the ground. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. Athletes must alternate arms with the dumbbell resting on the ground. The non-lifting hand may not be in contact with the body during the repetition. 

DB Box Step Overs - Workout Zones 4 & 9

The dumbbell box step over begins with both feet on the ground while holding the dumbbell in any desired position. When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both of the athlete's feet touch the ground on the other side of the box. Only the athlete's feet may contact the box.

DB Goblet Carry - Workout Zones 5 & 10

Achieve the goblet position by lifting the dumbbell to chest height. With the dumbbell oriented vertically, hold the upper head of the dumbbell with both hands at chest height. Once this position has been achieved, advance the dumbbell the required distance by walking, jogging or running. The dumbbell may only advance forward when in the goblet position described above.

 

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