Mitch Workout

The Mitch Workout, a new event for the Donor Games, 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.

Competitors will 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). At or prior to the two-minute mark, the athlete must begin performing strict unbroken pull-ups. The athlete’s score will be the sum of the bench press reps and the pull-up reps.

Mitch Workout Exercises

Workout Rules

To be considered for the podium and cash prizes, all competitors in the Mitch Workout 2022 Open must adhere to the following rules for the workout:

• 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.
• For the unbroken strict pull-ups:
  • The athlete’s chin must clear the bar at the top of the rep and the athlete’s arms must return to a fully extended rest position (dead hang) at the bottom of the rep (no bend in the arms).
  • Athletes may not use any movements that generate momentum such as kipping or butterfly movements.
  • There is a one-rep minimum requirement for strict pull-ups completed.
• The athlete’s rank for the competition will be based upon total number of reps completed for both bench press and pull-ups. There is no minimum rep requirement for either component of the workout.