SATURDAY, MAY 3 2025 AT 11:30AM
Heather was a beloved wife, mother, grandmother, friend, boxer and trainer, and community supporter who passed away in November 2024. In her memory, we’re bringing people together through fitness, fun, and philanthropy—just as she would have wanted.
COMPETE
Join a division to prove your mettle
SUPPORT
Cheer on your DMC family
DONATE
Contribute to our community
CONGRATS TO OUR 2025 TOP 6 COMPETITORS!
WINNER: JANIS 6:20
1st Janis: 6:20
2nd Melissa: 6:11
3rd Denice: 5:34
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Think you can beat these times? Join us in 2026 on Saturday, May 2.
RULES OF THE CHALLENGE
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All participants must register and have completed the club waivers.
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Plank must be held in standard (on hands) or low (on forearms) form. You may switch between the two during your hold.
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You are disqualified once you:
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Drop knees or hips to the ground
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Raise your buttocks excessively
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Shift out of alignment (as judged by a form checker)
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Winners are determined by longest time held in correct form.
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Judges’ decisions on form and time are final.
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Categories: Male and Female. Medals awarded for each.
GET YOUR PLANK STRAIGHT
PROPER PLANK FORM
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Body straight from shoulders to heels
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Core braced and hips level
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Hands or forearms directly under shoulders
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Neck neutral, eyes on the ground
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Avoid arching back, lifting butt too high, or shifting weight side to side
MUSCLES ENGAGED
STRATEGY FOR THE CHALLENGE
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Core
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Shoulders
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Chest
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Back
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Glutes
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Quads
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Control your breathing
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Start in forearm plank if you’re stronger there
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Relax facial muscles, don’t clench fists
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Set small internal milestones (30 sec, 1 min...)
training tips
Here’s how to build your plank endurance:
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Practice daily – 3x/week minimum
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Use intervals (30 sec on / 10 sec off)
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Engage your core, glutes, and quads
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Breathe steadily – don’t hold your breath!
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Mix it up: try both low (elbow) and high (hands) planks
Start with a goal of 1 minute and build from there.
Need extra motivation?
You’re doing it in memory of someone who gave her all.
