RACE STARTS: 09:00, Registration begins at 07:30

Meet at the Martz Amphitheater (the big shelter by the pond)

MANDATORY PRE-RACE MEETING AND INSTRUCTIONS AT 8:30
YOU MUST ATTEND THIS MEETING TO COMPETE!! NO EXCEPTIONS At the pre-race meeting you will determine your fitness level and be provided a bracelet for “novice”, “intermediate” or “advanced”. This will determine the repetitions and/or your effort level at each challenge (see below).

COURSE
The EGO Challenge will cover approximately 4-miles of grass, dirt, mud, sand and asphalt in Kirby Park and Nesbit Park. You will be directed to the start/finish line from the Martz Amphitheater. During the run you will encounter 20 obstacles or challenges. Each challenge will be identified with signs. Spotters will be present to explain the challenge and assist the weak and brokenhearted. Spotters will direct you to the next obstacle.

PASSING A CHALLEGE
The technique and requirements of each challenge will be explained at the pre-race meeting and by the spotter present at each challenge. Signs placed at each challenge will also show what is expected for each fitness level. Each challenge must be completed before an athlete will be “passed” back out onto the run course and the next challenge. The spotter at each obstacle has complete and final authority to issue “passing” grades. You may change your fitness level (novice, intermediate, expert) in consultation with your spotter at any time; However any arguments or whining results in a penalty of 20-burpees. No exceptions.

TIMING AND AWARDS
The race will be timed for your competitive spirit. However The Ego Challenge is not a test of who is fast but a test of who is truly fit. Each station will be a test of mental fortitude and a test to see if you can keep your original bracelet for the entire race. Awards are provided to everybody in the form of the official Finishers T-shirt delivered AFTER you complete the course.

THE CHALLENGES
The challenges are activities that must be completed in a specific place or on a specific object. The course will use natural elements whenever possible; for example, box jumps may occur on rocks, old foundations or tree stumps – but not boxes! Pushups may be done on grass, dirt or even mud. Each activity will be demonstrated at the pre-race meeting and by the spotter at each station.

Athletes will complete the following challenges in the order presented:
1) Burpees
2) Bear Crawl
3) Frog Clap
4) Levee Sprints
5) Pushups
6) Fire Hose Run
7) Sugar Cookies/Sand Crawl
8) Tire High Knees
9) Elevated pushups
10) Lunges
11) Box Jumps
12) Lunges
13) Squats
14) Suicide Sprint
15) Tree Dodge
16) Wallballs
17) Backward Run
18) Squats
19) Lunges
20) Burpees

NOTE FROM COACH BRENNAN MORTON AND THE MEN AND WOMEN AT NEPA CROSSFIT:
This may be a four mile race but we assure you, for those that choose the Advanced Level, the energy expenditure will be equivalent to a half-marathon. That is not a joke or brag. Every system of your body will be put to the test and only the fittest and most stubborn will survive the Advanced level. Be prepared for a serious gut check. This is NOT another 5k in the park!

For more information about the race you can contact Brennan directly at brennanmorton@nepacrossfit.com or call at 570-579-3544.

NEPA Crossfit is a gym like no other in the area. We believe in broad, generalized fitness for athletic domination in all sports. We train Ironman triathletes, marathon runners, Special Operations soldiers, amateur triathletes and cyclists, as well as those just looking for the best fitness available. We offer a free week of classes to anyone. You will not find better athletic fitness anywhere.