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JOIN US SATURDAY, MAY 2 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

I WANT TO GET IN ON THE ACTION!

I am competing in the following division
Male
Female
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Notes for participants

  • Please arrive by 11:30am

  • Bring a water bottle and a mat or foam cushion (if desired)

  • This is an indoor event

I would like to volunteer for the event

Thanks for helping out! We'll be in touch soon.

RULES OF THE CHALLENGE

  1. All participants must register and have completed the club waivers.

  2. Plank must be held in standard (on hands) or low (on forearms) form. You may switch between the two during your hold.

  3. You are disqualified once you:

    • Drop knees or hips to the ground

    • Raise your buttocks excessively

    • Shift out of alignment (as judged by a form checker)

  4. Winners are determined by longest time held in correct form.

  5. Judges’ decisions on form and time are final.

  6. Categories: Male and Female. Medals awarded for each.

GET YOUR PLANK STRAIGHT

PROPER PLANK FORM

  • Body straight from shoulders to heels  

  • Core braced and hips level  

  • Hands or forearms directly under shoulders  

  • Neck neutral, eyes on the ground  

  • Avoid arching back, lifting butt too high, or shifting weight side to side

MUSCLES ENGAGED

STRATEGY FOR THE CHALLENGE

  • Core

  • Shoulders

  • Chest

  • Back

  • Glutes

  • Quads

  • Control your breathing  

  • Start in forearm plank if you’re stronger there  

  • Relax facial muscles, don’t clench fists  

  • Set small internal milestones (30 sec, 1 min...)

training tips

Here’s how to build your plank endurance:

  • Practice daily – 3x/week minimum

  • Use intervals (30 sec on / 10 sec off)

  • Engage your core, glutes, and quads

  • Breathe steadily – don’t hold your breath!

  • 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.

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PAST WINNERS

Our 2025 (1st Annual!) winner was Janis with a time of 6:20.

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"I could have gone another 30 seconds." - Janis

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What will our 2026 time be?

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