Mrr Pump N' Run -
About this race
The Missouri River Runners' Pump N' Run event is back for 2026!
How does it work?
Participants bench press a percentage of their body weight based on their Age/Gender demographic, and for each successful rep completed your 5K time will be reduced by 1 full minute! Check out the 'Event Info' tab for demographic breakdown.
NOTE: Bench press MUST be done prior to race day!
Don't want to pump but still want to run? No problem! A "Traditional 5K" race option is also available!
Deadline to be guaranteed a shirt is July 17th
Pick your distance
Running
Pump N' Run 5K
A 5K (3.1 miles) run as an out-and-back race along the limestone trails of Adams Homestead with a twist! Bench press your selected weight based off the Age/Gender metric (below) and for every successful rep receive 1 minute off your final 5K race time! Run is at the same time and on the same trail as the Traditional 5K Packet pickup will be at Peak Performance (4501 Southern Hills Dr. Suite 19 Sioux City, IA 51106) at the following times: Thursday, July 30th 12-7 PM Friday, July 31st 9 AM - 6 PM Men Age = Weight % 00-39 = 100% 40-49 = 90% 50-59 = 80% 60-69 = 70% 70 & Over = 60% Women Age = Weight % 00-39 = 70% 40-49 = 60% 50-59 = 50% 60 & Over = 40% *Weight will be rounded up/down to the nearest 5-pound increment at weigh-in* NOTE: Bench press will take place BEFORE race day = during packet pickup either Thursday or Friday.
Traditional 5K
A traditional 5K (3.1 miles) run as an out-and-back race along the limestone trails of Adams Homestead. No deductions or time alteration = you time is what you cross the finish line in! Run is at the same time and on the same trail as the Pump N' Run 5K Packet pickup will be at Peak Performance (4501 Southern Hills Dr. Suite 19 Sioux City, IA 51106) at the following times: Thursday, July 30th 12-7 PM Friday, July 31st 9 AM - 6 PM
Typical race-day weather
Based on 1 year of historical conditions on this event's race dates in North Sioux City.
Course
Route map and elevation profile
No course map published yet.
The organizer hasn't released a route for this event, and we don't publish guesses. If you're the organizer, send us a GPX file and we'll draw the profile.
Reviews
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Mighty Mo Run
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Where this page comes from. Race details were last updated on . We re-check listings regularly and again in the week before race day.
- Entries, prices, waves and inclusions — the event's official registration page
- Temperature and humidity — Copernicus ERA5 reanalysis via Open-Meteo (CC BY 4.0)
- Elevation and terrain relief — Copernicus DEM GLO-90, ESA (CC BY 4.0)
- Comparisons and counts — Race Discovery calendar, 1 North Sioux City event
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