Balanced Mitch Workout

Competitors have two minutes to complete a maximum number of unbroken bench press reps at a designated weight (185 lbs for men, 95 lbs for women), followed by a maximum number of strict unbroken pull-ups. The athlete’s overall score for the competition is the lowest of the two rep counts.

Balanced Mitch Exercises

Bench press

Strict pull-ups

Workout Rules

To be considered for the podium and cash prizes, all competitors in the Balanced Mitch Workout 2024 Open must adhere to the following rules:

  • The clock starts on the bench press lift-off and the pull-ups must begin at the 2:00 minute mark.
  • For the unbroken bench press reps:
    • Competitors must complete unbroken reps at the designated weight (185 lbs for men, 95 lbs for women).
    • All unbroken bench repetitions must demonstrate a full range of motion in which the barbell must touch the athlete’s chest and a full extension and lockout at the elbow must occur at the top of the movement.
    • An athlete may not use a bounce from the barbell off of the chest.
    • The athlete’s glutes must touch the bench for the entirety of the exercise sequence.
    • Athletes may have a spotter present while performing the bench press segment of the workout.
      • The spotter cannot assist with a lift-off and the spotter’s hands must remain clear from the barbell while the competitor is performing the movement.
      • The only assistance that the spotter can provide is lifting the bar if an athlete fails on their final repetition.
    • There is a one-rep minimum requirement for bench press reps completed.
    • Issues with form in any completed rep will disqualify the athlete’s workout.
  • For the unbroken strict pull-ups:
    • Strict pull-ups only, no kipping or butterfly pull-ups.
    • Palms must face outward, chin must clear the bar at the top of each pull-up, and arms must be fully extended at the bottom of each pull-up.
    • Lifting the knees or swinging the hips or shoulders to any degree is not allowed.
    • Banded pull-ups are acceptable with a weight assistance of no more than 70 pounds, but your finish time will be placed after other competitors who performed the move unassisted.
  • The athlete’s score for the competition is the lowest of the two rep counts. In the event of a tie, the highest combined score receives the higher rank.
  • Athletes are responsible for self-timing their workout, either with an app (i.e. WOD Tracker, SmartWOD Timer, WETime) or by having a gym clock or iPad with a timer clearly in view throughout the workout. Links to timing apps can be found on our website.

The Balanced Mitch Workout is named after Frank Nicias Mitchell (August 18, 1921–November 26, 1950) a U.S. Marine who served in World War II and was killed in action during the Korean War while serving with the 1st Marine Division. He posthumously received the Medal of Honor for his actions as a platoon commander during a firefight with the enemy on November 26, 1950, in North Korea.

Founding Sponsors

  • National Kidney Foundation
  • National Kidney Registry
  • National Kidney Donation Organization