First Responder Online Fitness Competition $30

Brought to you by:

Tyler Davis

Who is the fittest first responder on earth? This competition combines strength, metabolic conditioning, endurance, cardiovascular capacity, muscular endurance, skill, grit, and so much more! This 2-week challenge involves more than 25 events. The best overall score wins. All may participate, but to receive a prize, you must be a current or former first responder (Police, Fire, EMS, Military, Corrections, Dispatchers, Nurses). Get your scores in by June 2nd!

1stplace

$150

2ndplace

$75

3rdplace

$50

1stplace

$150

2ndplace

$75

3rdplace

$50

One Repetition Maximum Deadlift

1 rep maximum attempt barbell clean & jerk

Maximum attempt for height vertical box jump

1 repetition maximum attempt dumbell snatch (each arm)

Maximum repetitions completed of either bar or ring muscle ups in 60 seconds

20lb vest for men; 14lb vest for women 1 mile run 100 strict pull ups 200 push ups 300 air squats 1 mile run

Maximum Repetitions Strict Handstand Pushups in 60 seconds

12 mile foot march (ruck) with a 45lb pack for men; 35lb for women

1 rep maximum attempt dumbbell bench press on a flat bench

Maximum distance handstand walk without faulting

100 meter sprint for time as fast as possible

40 yard sprint for time as fast as possible

Complete as many reps as possible (50lbs men; 30lbs women) in a seated overhead dumbbell press in 2 minutes with a running clock.

Dead hang hold for maximum time

Flexed arm hang on pull up bar for maximum time possible

Hold a wall sit at 90 degrees for maximum time possible

1 rep maximum dip with as much added weight as possible

Hold a elbow plank for as long as possible

5 kilometer (3.1 mile) Run for time

800m (0.5 mile) run for time as fast as possible

Maximum distance standing broad jump

10 min. EMOM 5 movements x 2 rounds Touchdown Squats Alternating Jump Lunges Pushups with Hand-to-Toe Tap Briefcases Plank Walk Ups

Maximum reps of rope climb to 15 feet in 60 seconds

20 min. AMRAP (As Many Rounds/Reps as Possible) Dumbbell- 50 lbs men; 35lbs women 5 reps DB Thruster 5 reps (each) DB Forward Lunge 5 reps burpee

Complete as many pushups as possible in 2 minutes

Total reps from both dips and pull ups. One attempt without dropping for both; no time limit.

1 rep maximum lift weighted pull up

As many reps as possible of back squat in 2 minutes (225lbs for men; 135lbs for women)

First Responder Online Fitness Competition $30

First Responder Online Fitness Competition $30

Divisions

Prizes

1RM Deadlift

1RM BB Clean & Jerk

Vertical Box Jump

1RM DB Snatch

Max Muscle Ups 1 min. (Bar or Ring)

MURPH

SHSPU 1 min.

12-Mile Ruck (45/35)

1RM DB Bench Press

Handstand Walk

100m Sprint

40 yd Sprint

DB Seated Overhead Press Max Reps (2 min.)

Dead Hang

Flexed Arm Hang

Wall Sit

1RM Weighted Dip

Max Plank Hold

5k Run

800m Run

Standing Broad Jump

HIIT Workout

Rope Climb to 15 ft. (1 min.)

METCON

Max pushups (2 min.)

Pull up + Dip Total Reps

1RM Weighted Pull Up

Back Squat (225/135) 2 min.

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