Pump and Run

Want to challenge yourself both on and off the course?

The Big Blue Pump and Run tests your strength and gives you the chance to reduce your finish time! Participants can choose to deduct time from their finish time at the Big Blue 5K presented by Bon Secours In Motion by performing up to 30 repetitions of the bench press. The press weight is determined by body weight, age, and gender.  A 30-second deduction will be applied for each repetition up to a total of 30 reps and 15 minutes deduction from your 5K race time.


You must be at least 18 years old to participate in the Pump and Run. The Pump portion of the Pump and Run must be completed before your race.

Gender,  Age, Weight, and Press Weight.

Race Dates

Shamrock Marathon
March 20-22, 2020

Big Blue 5k
April 13, 2019

Corporate 5K
May 16, 2019

Crawlin’ Crab
October 5-6, 2019

Wicked 10K
October 25-26, 2019

Norfolk Harbor
November 23-24, 2019

Surf-n-Santa 5 Miler
December 13-14, 2019

Instagram Feed

Title Sponsors

Supporting Sponsors