The Pump-N-Run Challenge
The Pump-N-Run Challenge
Challenge Starts: 9/19/25 at 9:00AM EST
Challenge Ends: 9/29/25 at 8:00PM EST
Challenge Overview
CHALLENGE AND SCORING
5000m Run into Max set of unbroken bench press
- Each successful bench press repetition completed deducts 10 seconds off your 5000m run time
- Lowest calculated time wins
Male: Bench press load
- RX: 100% Bodyweight, rounded to the nearest 5LB (2.5 kg) increment
- Scaled: 50% of body weight, rounded to the nearest 5LB (2.5 kg) increment
Female: Bench press load
- RX: 75% of bodyweight, rounded to the nearest 5LB (2.5 kg) increment
- Scaled: 50% of bodyweight, rounded to the nearest 5LB (2.5 kg) increment
Time Cap: 40 minutes
Tie Breaker: First 5000m run time
In order to be eligible for placement on the leaderboard, the athlete must complete their 5000m run and a minimum of 1 bench press repetition at their RX weight.
Note: Submitted videos should only include 1 complete challenge attempt. If the athlete is going for a second attempt, that needs to be done and submitted separately.
This September Pump-N-Run Challenge is not tied to the annual Pump-N-Run Challenge. The annual Pump-N-Run Challenge is not part of the overall competition while this September challenge is part of the overall competition. Competitors must register and complete the September Pump-N-Run Challenge in order to receive points towards the overall challenge.
Read More
THe Pump-N-Run Challenge
See info below for official standards and to register. Once you’ve completed your challenge attempt, submit your time and video evidence using the instructions in the Beyond the White Board app. Also be sure to use #ryourogue and tag @roguefitness to share your experience!
CHALLENGE AND SCORING
5000m Run into Max set of unbroken bench press
- Each successful bench press repetition completed deducts 10 seconds off your 5000m run time
- Lowest calculated time wins
Male: Bench press load
- RX: 100% Bodyweight, rounded to the nearest 5LB (2.5 kg) increment
- Scaled: 50% of body weight, rounded to the nearest 5LB (2.5 kg) increment
Female: Bench press load
- RX: 75% of bodyweight, rounded to the nearest 5LB (2.5 kg) increment
- Scaled: 50% of bodyweight, rounded to the nearest 5LB (2.5 kg) increment
Time Cap: 40 minutes
Tie Breaker: First 5000m run time
In order to be eligible for placement on the leaderboard, the athlete must complete their 5000m run and a minimum of 1 bench press repetition at their RX weight.
Note: Submitted videos should only include 1 complete challenge attempt. If the athlete is going for a second attempt, that needs to be done and submitted separately.
This September Pump-N-Run Challenge is not tied to the annual Pump-N-Run Challenge. The annual Pump-N-Run Challenge is not part of the overall competition while this September challenge is part of the overall competition. Competitors must register and complete the September Pump-N-Run Challenge in order to receive points towards the overall challenge.
DEADLINES AND SUBMISSIONS
Challenge Start Date & Time: September 19 at 9AM EST
Challenge Close Date & Time: September 29 at 8PM EST
*Scores cannot be updated or added to the leaderboard following the competition close date and time. Please allow sufficient time for completing and submitting your score and video in advance.
SCORE SUBMISSION NOTES
Athletes will submit:
- A time taken to complete the 5000m run (minutes and seconds)
*The leaderboard will display this time - Distance verification photo
* Athletes may submit (1) photo showing their route displayed on their GPS device or a screenshot of map on GPS Device app (See last page of rules pdf for example)
* Screen shot should show the 5000m course route and ideally average pace and total time
* If a treadmill was used show the treadmill monitor verifying 5000m was completed
* More information below in the course verification section on this
* Competitive Division only - The number of bench press repetitions completed.
- Bench press weight
- The link to your YouTube video
* Video submissions standards outlined below
• Final scores will automatically calculate and display the competitors final score as a time.
• Plate weights should be calculated/submitted based on the weights listed on the plate, not scale readings (if applicable)
• Fastest time, wins
This September Pump-N-Run Challenge is not tied to the annual Pump-N-Run Challenge. The annual Pump-N-Run Challenge is not part of the overall competition while this September challenge is part of the overall competition. Competitors must register and complete the September Pump-N-Run Challenge in order to receive points towards the overall challenge.
VIEW THE COMPLETE ROGUE PUMP-N-RUN CHALLENGE RULES (PDF)
Eligibility Standards and Age Groups:
Competitive Division:
Male (Ages 14 and over)
- Light: Up to 147.99LBS (67.13 KG)
- Middle: 148 LBS - 211.99LBS (67.14-96.16 KG)
- Heavy: 212 LBS and up (96.17 KG and above)
Female (Ages 14 and over)
- Light: Up to 120.99LBS (up to 54.88 KG)
- Middle: 121 LBS - 167.99LBS (54.89 - 76.20 KG)
- Heavy: 168 LBS and above (76.21 KG and above)
Community Division:
Male (Ages 14 and over)
- Light: Up to 147.99LBS (67.13 KG)
- Middle: 148 LBS - 211.99LBS (67.14-96.16 KG)
- Heavy: 212 LBS and up (96.17 KG and above)
Female (Ages 14 and over)
- Light: Up to 120.99LBS (up to 54.88 KG)
- Middle: 121 LBS - 167.99LBS (54.89 - 76.20 KG)
- Heavy: 168 LBS and above (76.21 KG and above)
*Note, your weight class should be based on your weight when wearing all of the clothing/gear, to include shoes, you will wear for the competition.
* Competitive Division: Athlete scores do not count toward the "Overall Challenge but are required to follow all rules and requirements outlined within this document. Athletes will receive t-shirts (if purchased) and registrations count towards a gym's total sign up.
* Community RX Division: Athletes perform the workout RX, scores do not count toward "Overall Challenge" are not eligible for official records or prizes. Video submissions are not required. Athletes will receive t-shirts (if purchased) and registrations count towards a gym's total sign up.
* Community Division: Athletes can complete the challenge scaled, scores do not count toward the "Overall Challenge", are not eligible for official records or prizes. Video submissions are not required. Athletes will receive t-shirts (if purchased) and registrations count towards a gym's total sign up.
To be considered as a competitor, the athlete must register for the challenge at www.roguefitness.com/challenges and follow all workout and video flows as outlined.
Equipment Needed
EQUIPMENT NEEDED TO QUALIFY:
- Visible Timer - this can be a gym timer in the frame, a phone with the timer feature up in frame, or a stopwatch in frame
- Digital Scale (analogue should not be used)
- Shoes of any style must be worn
- White tape to mark bench grip width press standard
- Recommended: 10' x 10' clear unobstructed area in which to lift, with no other equipment in the space apart from the bar and plates the athlete will use during their attempts
- Rogue brand gear is not required
Run
- A 5km outside run route
- Self propelled treadmill of any kind
Bench Press Setup
- Standard 15kg/20kg barbell
* Barbell Should have clear tape/chalk marks added at 31.9" or 81cm apart for hand placement
* Tape measure to verify the distance between the tape/chalk marks - Weight plates with the weight clearly marked
* Minimum plate increments of 2.5LB per side - Squat rack for the bench press
- Bench for bench press
- Rogue brand gear is not required
Permitted Equipment:
- Gym Chalk (magnesium carbonate)
- Mouth Guards
- Nose Strips
- Finger Tape
- Knee/Elbow Sleeves (single or pairs)
- Wrist Supports/Wraps
Not Permitted Equipment:
- Lifting Belts of any type
- Tacky of any kind
- Hand Grips of any kind (including liquid grip)
- Lifting Straps, Support Straps, or any other kind of straps
- Braces of any kind
- Bench shirts, bench slings
- Supersuits, support briefs, or other supportive gear
- Knee wraps
- Elbow wraps
- Gloves or any type of hand or forearm or bicep coverings
- Sticky Adhesives or grip adhesives of any kind anywhere on the clothing, body or bar including spray or other
Any Athlete who alters the equipment or movements described in this document or shown in the video standards to gain an unfair advantage may be disqualified from the competition.
Flow & Movements
To Be Announced 9/18
Video Submissions
To Be Announced 9/18
Leaderboard
Challenge Leaderboard
Page 1
Prizes
Competitive Male
Light, Middle and Heavy
| 1st Place | $1000 Rogue Gift Card Ohio or Bella Bar / Rower |
| 2nd Place | $500 Rogue Gift Card Ohio or Bella Barbell |
| 3rd Place | $250 Rogue Gift Card Ohio or Bella Barbell |
Competitive Female
Light, Middle and Heavy
| 1st Place | $1000 Rogue Gift Card Ohio or Bella Bar / Rower |
| 2nd Place | $500 Rogue Gift Card Ohio or Bella Barbell |
| 3rd Place | $250 Rogue Gift Card Ohio or Bella Barbell |
Top 3 Gyms with Sign-Ups
Total entries per gym
| 1st Place | Ohio Power Bar |
| 2nd Place | Ohio Power Bar |
| 3rd Place | Ohio Power Bar |
Gym/Box Participants and Signups:
*Tie Breaker: highest placing team member
Note: Gym affiliations must be entered by the competitor during the registration process for it to count towards the total sign ups. Submissions through email are not accepted/credited