, ,

Vertex Pump & Run and 5K 

When is it? Saturday April 15th

Where is it? Vertex PT Specialists in Cayce, SC (located across from Krispy Kreme)

Who is it for? Anyone looking to test their strength and endurance, PR their 5K, or just come out to run/walk and have a good time!

The Vertex Pump & Run is an event that measures overall fitness by testing both strength and endurance.

In the competition, participants bench press a percentage of their body weight. Each lift (up to a maximum of 30 reps) reduces their 5-kilometer run time by 30 seconds. There will be ten (10) age/gender divisions. Depending on age, men must bench press 60% to 100% of their weight, and women 40% to 70% of their weight.

Weigh-in and bench press begin at 7:00 a.m. The running portion of the 5K Pump & Run starts at 8:00 a.m. Participants can choose to register for the 5K run/walk only, which also starts at 8:00 a.m.

The 5K race will be timed by Strictly Running and is part of Columbia Running Club’s Tour de Columbia. The race will start and finish at Vertex PT.

Entry to the Pump & Run or the Vertex 5K includes a T-shirt that is guaranteed if you register before April 1st!




  • A 45-year-old female who weighs in at 150 lbs will bench press 60% of her bodyweight for reps, which is 90 lbs.
  • She successfully bench presses 90 lbs for 15 reps.
  • She then runs a 5k and finishes in 24 minutes.
  • Her recorded time is therefore 16 minutes and 30 seconds, after reducing her 5k time by 7 minutes and 30 seconds due to her 15 successful bench press reps.



  • The lifter must lie on their back with their head, shoulders, and buttocks in contact with the bench surface. The lifter’s feet must be flat on the floor, and the shoes must not have an excessively thick sole that could elevate the heels. The lifter must position themselves correctly on the bench so that their eyes are directly under the bar.
  • The grip width of the barbell is not specified, but it must be evenly distributed on both sides of the lifter’s body. The lifter must grip the bar with both hands using a thumb-around grip. This grip must be maintained throughout the lift.
  • The lift begins when the barbell is lifted from the rack stands and lowered to the lifter’s chest. The lifter must lower the bar under control to touch their chest, and then immediately press the bar upward until their elbows are fully extended.
  • One repetition is counted when the lifter lifts the bar from their chest to the fully “locked out” position with the elbows extended. The lifter must hold the bar steady in this position before lowering the bar back down to their chest.
  • The lifter is allowed to rest at the top of the lift but not on the chest.
  • The lifter can perform a maximum of 30 unbroken reps before racking the bar. If the lifter fails to complete 30 reps, their final score will be the total number of reps completed.
  • A spotter will be present to ensure the lifter’s safety. The spotter must be ready to take the bar if the lifter cannot complete the rep or if the lifter requires assistance during the lift.
  • If the lifter racks the weight or requires the use of a spotter, the bench press or “pump” portion is complete, and the lifter’s last full rep will be counted towards their final score.

Course Map (Click this link to zoom in).


Race Day Schedule 

7:00 am – Packet pick up, Late Registration

7-7:30 am – Weigh in and Bench Press

8:00 am – 5K race begins for EVERYONE

10:00 am – Awards Ceremony

Packet Pick Up

Friday, April 14th – 8:00 a.m – 6:00 p.m

Saturday, April 15th – 7:00 a.m – 7:30 a.m


Registration Cost

5k Run – $40

Pump & Run – $45

9 replies
  1. Lynn Grimes
    Lynn Grimes says:

    I am so excited about this new entry into the Columbia Running Club Tour! Vertex PT got me over a glute and hamstring injury with flying colors. All who work there are doctors/experts in the PT field. Unlike most of us in CRC, they stress all-around physical fitness; hence the reason for the Pump and Run. Vertex PT has introduced me to weight training, they make weight training fun and exciting, and I have embraced and love this ‘new’ sport! I am 71 years old, already signed up for the Pump and Run, and getting ready to go! Come join me!

  2. Ryan
    Ryan says:


    Does the 60-100% of body weight include the 45 lb bar? So if I weighed 100 lbs, would the 60-100 lb weight include the bar?

    • Brandon Vaughn
      Brandon Vaughn says:

      Hi Ryan, thank you for the question. Yes the 60-100% includes the barbell. For example, if you weigh 100lbs and have to lift 100% of your bodyweight, you will bench press the barbell with two 25lbs plates and two 2.5lbs plates loaded on the barbell.

      • Lynn
        Lynn says:

        In Ryan’s example above, could a 35 lb barbell be used with 32.5 lbs on each side (instead of a 45 lb barbell with 27.5 lbs on each side)? I have short fingers and my hands fit around the 35 lb barbell much better; seemingly having more control.

        • Brandon Vaughn
          Brandon Vaughn says:

          Hey Lynn, that is fine. Please remind us of that the day of the Pump & Run and we can switch out the barbell for you.

  3. David
    David says:

    Can your reps be done in rapid succesion or do you have to stop for a certain amount of time in the fully extended position?

    • Brandon Vaughn
      Brandon Vaughn says:

      Yes, you may perform your reps in rapid succession, as long as you adhere to the guidelines. Specifically, your head, shoulders, and buttocks must remain in contact with the bench surface throughout the lift, and you must fully lock out at the end of each rep. Since a judge will be counting your reps, it’s crucial to make them clear and obvious to ensure accurate counting.

  4. Randy
    Randy says:

    Vertex PT did an outstanding job on this event today!
    Great course, well organized. Thanks so much for putting this on.


Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *