The Atlanta Metro Pump & Run 5K is a hybrid strength‑and‑endurance challenge that combines bench‑press performance with a chip‑timed 5K run. Athletes begin in the Strength Arena, where they bench press a percentage of their bodyweight for as many validated reps as possible. Each successful rep earns a 20‑second deduction from their final 5K time, up to a maximum of 20 reps.

6:30 AM start time for lifting. 9:00 AM start time for the run.

After lifting, participants head to the starting line for a fast, flat 5K course designed to be beginner‑friendly while still offering competitive potential for seasoned runners. Final results are calculated using the official Pump & Run scoring formula:

Final Time = Run Time − (Validated Reps × 20 seconds)

This event attracts runners, lifters, CrossFit athletes, and anyone who loves a challenge. Whether you’re chasing a PR, testing your functional fitness, or just looking for a fun community event, the Pump & Run 5K delivers an exciting blend of strength, speed, and strategy.

Join us for a high‑energy race experience, professional bench‑press judging, a fully supported course, and a fitness community unlike any other.

Community Wall

Open the wall →

No posts yet — start the conversation →

Atlanta Metro Pump and Run 5K

Atlanta Metro Pump and Run 5K

About This Event

Community Wall

Distances