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About

You don’t need a PHD, a flawless physique or some long athletic resume. You just need hustle, heart and the desire to celebrate your body and all that it can still do. We don’t care what you used to do or how good (or not good) you used to be. We live in the NOW.

Some people may call this a competition. And sure, that’s right. But, we prefer to think of this as a celebration and powerful reminder that we’ve got far more in the tank than we think.

EPC combines functional events that showcase your strength, power, speed, agility, endurance and hustle.

Since Rona is not a game, this year EPC will look a little different. But don't worry, we'll still make it do what it do.

Here's the scoop:

-2 rounds- Benchmark and Championship

-Benchmark round- There will be a limited number of events in this round. We'll be testing the 40 yd dash, Trap Bar Deadlift, Bench Press, Pull/Chin Ups, Broad Jump, 500m Row and 300m dash.

-Championship round- Just stay ready. You won't know what you're doing until you show up. But relax, it won't be anything crazy like jumping through fire. EPC will always take the more athletic and functional approach.

-Head coaches will host testing for 5 weeks and will submit your results to post up on the online leaderboard.

-Benchmark round testing starts on September 26th and ends October 31st.

-The Top 4 in each gender age group will advance to the championship round held on November 7th.

-The Championship Round will be streamed live! Get your popcorn ready.

Now, let's go to work.

This Is Why

  • 1. Heal division & promote unity
  • 2. Silence doubt
  • 3. Maximize potential at any season of your life
  • *Honorable mention- Dope ass music
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40 Yard Dash*

A marquee event. This event will test your speed and explosiveness.

RULES: Start from a comfortable stationary 2-point, 3-point or 4-point stance position, a position that is most familiar to you and that you think will yield the best time. The front foot must be on or behind the starting line. You may lean across the starting line and no rocking movements are allowed. The timing starts when the athlete moves and finishes when the chest crosses the finish line.

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Broad Jump*

This is definitely a throwback to gym class. This event will test your lower body explosiveness, strength and balance.

RULES: The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. A step at take-off is not allowed. The athlete attempts to jump as far as possible, landing on both feet without falling backwards. Falling or stepping backward after the landing will result in measurement to that point of contact rather than where the feet first touched. The measurement is taken from the take-off line to the nearest point of contact on the landing (back of the heels).

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Vertical Jump

Bragging rights are up for grabs. This event will test your lower body explosiveness and power.

RULES: The athlete stands as still as possible on the mat with weight evenly distributed over both feet. Once the mat is reset, the athlete jumps vertically as high as possible using both arms and legs to assist in projecting the body upwards. Athlete can not tuck legs. The athlete then lands back on the mat with both feet landing at the same time.

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Bench Press*

A classic. This event will test your upper body strength. But don't get it twisted, this is also an endurance test. Women will test at 75# and Men at 175# for as many reps as possible in two minutes.

RULES: The one minute rule will apply for the athlete to get to the bench and start lifting once the Head Coach calls them up. Each athlete gets only one attempt to do as many reps as possible in two minutes. Buttock must remain on bench at all times. Feet must remain on the floor when completing reps. Head doesn't matter--- can be up, down or can even move. Only fully completed reps will count. The use of any equipment which aids an athlete is prohibited; this includes wrist straps and any other device deemed to be an aid by the EPC Head Coaches. Equipment used for the purpose of injury prevention is permitted; this includes chalk, lifting gloves, a weight belt, and knee and wrist wraps. Athletes are encouraged to wear clothing that is well-fitting and is not too bulky. This makes judging form of the lifts easier.

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Compass Agility Drill

We all know life throws us curve balls. Let's see how you course correct and change directions. This event will test your multi-directional ability, speed and fluidity.

RULES: The cones are laid out at these clock positions (3,6,9 and 12) with four marker cones placed in a diamond shape, and one in the middle. The outer cones are each placed 3-5 meters from the center. The athlete crouches behind and with their left hand on the middle cone, facing forwards (towards 12 o’ clock). The athlete then turns and runs to the right and touches the cone (3) with their hand. They then turn back and run to the center cone, out to the next cone (6), back to the center, out to the next cone (9), back to the center and then finally turn and finish by running through the finish line at cone (12). The athlete is required to touch the cone with their hand at each turn. Timing starts when the hand comes off the center cone, and stops when the chest passes through the line of the final cone.

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Trap Bar Deadlift*

A heavyweight champion in strength training. The event will create less stress on the spine which still testing your lower body strength and endurance. Women will test at 135# and Men at 225# for as many reps as possible in two minutes.

RULES: The one minute rule will apply for the athlete to get to the bar and start lifting once the Head Coach calls them up. Each athlete gets one attempt to do as many reps as possible. Every rep must touch the ground and be completed with hips in full extension. Only fully completed reps will count. The use of any equipment which aids an athlete is prohibited; this includes wrist straps and any other device deemed to be an aid by the EPC Head Coaches. Equipment used for the purpose of injury prevention is permitted; this includes chalk, lifting gloves, a weight belt, and knee and wrist wraps. Athletes are encouraged to wear clothing that is well-fitting and is not too bulky. This makes judging form of the lifts easier.

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Power Ball Toss

Coordination is important. This event is done from a kneeling position and will test your ability to access your power from your hips through your shoulders and hips.

RULES: The athlete starts in a kneeling position with the back erect and facing the direction they are going to throw. The thighs should be parallel and the knees at the start line. Ensure that the toes are pointed backwards. Curled up toes can be used for greater traction and are not allowed. Starting with the ball grasped with both hands at the sides and held out and above the head. The ball is brought down to the chest as the hips are brought back to the heels, then in one motion the ball is pushed forward and up (optimally between 30-45 degrees). The athlete must not throw favoring one arm or rotate about the spine. The athlete is permitted to fall forwards over the line after the ball is released. The knees are not to leave the ground.

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Pull Ups // Chin Ups*

Strict is how we roll. This event is a heavyweight in bodyweight training and will test your upper body pulling strength.

RULES: Start from deadhang position. Body must be raised until the chin is over the bar and then lowered until the elbows are locked out. Overhand grip (men) and width of hands is shoulder width apart or wider. Underhand grip and width of hands is shoulder width apart or wider. No Kipping or any movement that allows you to gain momentum is allowed. Reps will not be counted if there is excessive leg movement. At no time should the athlete use anything but their hands to stay on the bar. Only those reps meeting the requirements will be counted. You will have two minutes to do as many reps as possible. The use of any equipment which aids an athlete is prohibited; this includes wrist straps and any other device deemed to be an aid by the EPC Head Coaches. Equipment used for the purpose of injury prevention is permitted; this includes chalk, lifting gloves, a weight belt, and knee and wrist wraps. Athletes are encouraged to wear clothing that is well-fitting and is not too bulky. This makes judging form of the lifts easier.

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500M Row // 300M Dash*

This event will test your endurance, speed and heart.

Rules : If the athlete falls off the rowing machine, he/she may restart the event. The athlete may adjust the damper level to any setting prior to start. EPC coaching staff is responsible for setting the rowing machine monitor. For the 300M dash, refer to rules of 40 Yard dash.

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Wildcard

The championship round was inspired by the pandemic. Sometimes, out of nowhere, challenges are put in front of you.

Rules: We'll let you know the day of. Stay ready.

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What To Bring

In addition to your A game, we have a few suggestions.

  • Good Vibes
  • Let's be real-- good energy is contagious. The EPC is collectively what we make it. Take responsibility for the energy you bring and let's create something dope together.
  • Gear
  • Footwear can be a game changer in the EPC. We recommend non-slip footwear for your running based tests and low drop shoes for the strength work. As for apparel, make sure what you rock allows you to move and flex freely.
  • Fuel
  • You can't perform without gas in the tank. Make sure you show up hydrated and you have electrolytes and/or BCAAs on hand.
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Scoring + Awards

We want you to attempt every event but you won't be disqualified if there is an event you can't attempt due to injury/limitation. Scoring (point-based system using men's and women's scoring tables) and awards will be issued based on the categories below. Top 3 finishers in each age group will be awarded medals.

Female + Male Age group categories:

  • Under 30*
  • 30-39
  • 40-49
  • 50+

*Must be at least 21 years old to compete and cannot be a current collegiate or pro athlete.

Location

Testing Locations

  • EVOLVE
  • Call 469.878.8757 to schedule.
  • Testing: Trap Bar, Bench Press, Pull Ups, Broad Jump, 500M Row
  • STEADFAST FITNESS AND PERFORMANCE
  • Call 972.303.8968 to schedule.
  • Testing: Trap Bar, Bench Press, Pull Ups, Broad Jump, 500M Row
  • BISHOP ARTS ATHLETICS
  • Email irasemalinet@gmail.com to schedule
  • Testing: Trap Bar, Bench Press, Pull Ups, Broad Jump, 500M Row
  • A TRIBE CALLED SPRINTERS
  • Call/Text 919.824.6777 to schedule.
  • Testing: 40 yd dash, 300m dash
  • GREATER THAN PERFORMANCE
  • Call/Text 214.695.8033 to schedule.
  • Testing: Trap Bar, Bench Press, Pull Ups, Broad Jump
  • WEIGHT UP FAITH UP
  • Call/Text 214.684.9072 to schedule.
  • Testing: Trap Bar, Bench Press, Pull Ups, Broad Jump

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