Unleash Your Inner Warrior
Below you will find rules for every obstacle. Have a question, contact us at [email protected]
Special Elite Rules
NO “buy-out” options. Some obstacles require a penalty loop before retrying.
NO assistance from other athletes is allowed.
Retry attempts must yield to those on their first attempt
Halls of Valhalla
The Halls will be set up in the starting corral. Athletes will have 10 minutes BEFORE their scheduled wave time to complete all 3 parts and then line up at the starting line. This will be the buy-in to the race. The Halls of Valhalla are a trademark part of the BONEFROG culture and experience. Completing the Halls at the beginning allows athletes to reflect on the sacrifices made by our nation’s heros… sacrifices that allow us to enjoy events like this. It consists of three parts:
Operation Red Wings
Competitors say the name of each member of Operation Red Wings out loud and perform 1 triceps dip on parallel bars after saying each name. (19 total)
Extortion 17
Competitors say the name of each member of Extortion 17 out loud and perform 1 burpee (chest to ground) after saying each name. (31 total)
Medal of Honor
Competitors say the name of each MOH recipient out loud and perform 1 pull-up after saying each name. (7 total)
Penalty/
Obstacle Buyout
No penalty for the HOV. This must be completed before moving on to the race. Modifications are acceptable for the OPEN waves (i.e. jumping pullups, modified burpees)
Elite Rules
If not finished within the 10 minute time cap, athletes will be required to finish before starting the race and their race time will begin at the set wave time. (So if it takes an extra 2 minutes to finish the HOV, 2 minutes will be added on to the finish/race time – “gun time”)
Rope Climb
Racers climb a rope & ring a bell (or touch a beam that the rope is attached to).
Penalty/Obstacle “buy-out”
25 Jumping Jacks
Rolling Thunder
Racers run & jump over a tire-covered hurdle. Racers may not use uprights to climb up and over obstacle.
Penalty/Obstacle “buy-out”
20 4-Count Flutter Kicks
Low Rig
Racers traverse under the obstacle holding on to designed apparatus. Racers may not use the frame to traverse or allow any part of their body to touch the ground.
Penalty/Obstacle “buy-out”
25 Burpees
Elite Wave: Penalty loop before retry
Seige Wall
Racers climb up and over a slanted wall and down a cargo net
Penalty/Obstacle “buy-out”
25 Squats
Brute Force Carry
Racers carry a sandbag through a set route and return the bag to the starting position.
NightCrawler
Racers crawl underneath from one side to the other.
Normandy
Racers crawl under “barbed wire” from one end to the other.
Walk The Plank
Racers cross a balance beam/pipe from one end to the other without touchig the ground in the middle.
Penalty/Obstacle “buy-out”
25 Squats
Elite Wave: Penalty loop before retry
Viking Tables
Racers pull themselves up and over top beam without using uprights. May be completed in any fashion as long as the athlete goes completely over from one side to the other
Penalty/Obstacle “buy-out”
20 4-Count Flutter Kicks
Anchor Pull
Racers approach rope attached to a chain & anchor, stand behind designated start line/board, pull the anchor towards them using the rope until they can grab the chain or anchor, then carry the anchor back to its original position.
Savage Rig
Racers traverse obstacle utilizing designated apparatus/holds/attachments. Racers may not use the frame to traverse or allow any part of their body to touch the ground. Must ring the bell to complete. No feet on obstacle.
Penalty/Obstacle “buy-out”
20 4-Count Flutter Kicks
Cargo Net
Racers climb up one side and down the other. Athletes may not use vertical truss. Use of horizontal cross bracing/truss is allowed.
Penalty/Obstacle “buy-out”
25 Burpees
Chopper
Racers traverse obstacle utilizing designated apparatus/holds/attachments. Racers may not use the frame to traverse or allow any part of their body to touch the ground. Must ring the bell to complete. No feet on obstacle.
Penalty/Obstacle “buy-out”
5 8-Count Bodybuilders
Dead Weight
Racers turn wheel using only their upperbody to hoist implement off the ground and to the top of a pulley. Feet may not touch the ground. Weight can be dropped.
Penalty/Obstacle “buy-out”
5 8-Count Bodybuilders
Empowered Peak
Competitors traverse laterally from one side of the obstacle to the other without touching the top or bottom crossbeam and without touching the ground and ring bell to show completion.
Penalty/Obstacle “buy-out”
25 Pushups
Elite Wave: Penalty loop before retry
Black Ops
Racers use ropes to climb up a wall and onto a platform, traverse a monkey bar set up across to another platform (without falling onto the safety net), then climb down the designed obstacle exit.
Penalty/Obstacle “buy-out”
25 Burpees
Elite Wave: Must return to the start platform and yield to athletes on first attempt before retrying
Strongman
Racers lift sandbag and throw or push it over a barrel to the other side 6 times.
Penalty/Obstacle “buy-out”
20 4-Count Flutter Kicks
Stairway to Valhalla
Racers navigate a specific marked area of the course. Usually a steep hill or set/s of stairs.
Hurdle
Racers climb or jump over a corrugated tube, a wooden hurdle. or other object.
Grenade Toss
Racers toss 1 “grenade” toward a pitching net. If the grenade says in the opening of the net, they continue on with the race. Repeat until complete.
Ship Boarding
Racers climb a ladder to designated height and ring a bell.
Penalty/Obstacle “buy-out”
5 8-Count Bodybuilders
Mike & Murph
Traverse the designed setup however they see fit. Over, under, or through. This is an everchanging obstacle often featuring cargo nets.
Penalty/Obstacle “buy-out”
25 Jumping Jacks
Rope Swing
Racers grab a rope and swing up on to or over a landing platform. They may start their swing at any point.
Penalty/Obstacle “buy-out”
25 Pushups
Reverse Slant
Racers climb over an inverted wall and slide down the other size.
Penalty/Obstacle “buy-out”
25 Squats
Elite Wave: May not use uprights to climb on
3 Phase Walls
Racers climb up and over walls
Penalty/Obstacle “buy-out”
25 Pushups
Cliffhanger
Racers climb up and over inverted obstacle bars.
Penalty/Obstacle “buy-out”
25 Jumping Jacks
Frogman
Racers trek through a water/mud obstacle which may or may not have a net or ropes to crawl under.
Penalty/Obstacle “buy-out”
25 Squats
Ammo Can Carry
Athletes carry a single ammo can through a designated course and return to starting position
Address
276 Granite Run Dr, Lancaster, PA 17601