The Irmo Fire High Intensity Team is proud to host its first ever Pump & Run 5k, a unique fitness event that challenges participants to showcase both strength and endurance while supporting a meaningful cause.

The event begins with a bench press challenge, where participants will complete as many repetitions as possible using a predetermined percentage of their body weight. Each successful repetition (30 rep maximum) will deduct 30 seconds from their official 5K finish time. Participants can also choose to take part in the 5K run/walk without competing in the bench press portion.

While the Irmo Fire Pump & Run 5k offers a unique competitive format, its purpose extends far beyond race results. Hosted by the Irmo Fire High Intensity Team, this event is designed to promote health, fitness, and active lifestyles throughout our community. Whether you’re an experienced athlete, recreational runner, gym enthusiast, or someone simply looking for a new challenge, the Pump & Run 5k is open to participants of all fitness/age levels.

100% of profits from registration will be donated to Sole Stepping, helping provide shoes and support to children in need. By participating, you’re not only investing in your own health and wellness, but also helping make a positive impact in the lives of others.