Finding Strength, Community, and Progress Through DEKA Strong
Why This November 9th Event Is for Everyone, from First-Timers to Seasoned Racers

When I first stumbled into the world of DEKA (Strong, Mile or Fit), I wasn’t quite sure what to expect. I’d heard it was a challenge—a series of ten stations designed to test every aspect of fitness, but I didn’t know then just how much it would transform my own journey. I've been in fitness for a long time. But this honestly surprised me. Fast forward to today, and DEKA Strong has become a cornerstone of my training, not just as a way to measure my progress but as an event that helps me stay in the best shape I've been in since my early 30s.

If you’re reading this and wondering if DEKA Strong is right for you, here’s what I can promise: whether you’re just starting out or you’ve been training for years, DEKA Strong is for you.

My Journey with DEKA

When I first took on DEKA, I went in pretty cocky. I did "ok" but not as good as I would have liked. From the 500-meter row to the deadball cleans, I realized that these were movements I could build on with practice—movements that not only challenged me but allowed me to measure my progress each time. Now, every DEKA event feels like a personal milestone, a chance to reflect on how far I’ve come.

Why DEKA Strong Is Safe and Accessible for Everyone

One of the best parts about DEKA Strong is how safe and accessible it is for all levels. The movements are simple yet effective, with no complicated lifts or techniques to master. Movements like the box step-overs and farmer’s carries are things anyone can do, and modifications are always available. You don’t need a background in fitness or any special skills—just the willingness to try, and a bit of heart. Plus, each station is closely supervised with your judge, so you’ll always have guidance to keep you safe and confident as you go through the zones.

Here’s What You Can Expect on Event Day

On November 9th, we’ll gather at BFP to take on the DEKA Strong 10-zone challenge. You’ll find that each station is designed to test a different aspect of fitness, from endurance to strength to agility. It’s a workout that challenges the fittest while remaining welcoming for absolute beginners.

The 10 DEKA Strong Movements include:

1. 30 RAM Stepback Lunges (33/55)

2. 500m Row

3. 20 Box Jump/Step Over

4. 25 Med Ball Situps

5. 500m Ski Erg

6. 100m Farmer’s Carry (2x 40/60)

7. 25 Cal Air Bike

8. 20 Deadball Over Shoulder Cleans

9. 100m Tank Push/Pull

10. 20 RAM Burpees (22/44)

These movements are safe, effective, and, best of all, adaptable. With options for modifying each exercise, DEKA Strong lets you go at your own pace while still giving you an incredible workout. You can tackle it solo or bring a teammate to split the challenge, making it a fun, supportive experience.

Why DEKA Strong Is Perfect for Beginners and Advanced Athletes Alike

For those just getting into fitness, DEKA Strong is an ideal starting point. Because the movements are approachable and based on foundational exercises, you can ease into the event at your own comfort level. On the other hand, for seasoned athletes, DEKA Strong offers the chance to test your endurance and strength in a way that’s both rigorous and rewarding. In each zone, you can push yourself as hard as you want, aiming for personal records or simply working to improve your technique.

Every DEKA Strong event offers something different—a chance to grow, to reflect, and to take on a new challenge. And the best part? When you cross that finish line, you’ll earn a finisher medal and finisher shirt, not to mention the confidence that comes from knowing you took on something truly worth celebrating.

Ready to Challenge Yourself? Join Us on November 9th!

Whether you’re looking to kickstart your fitness journey or you’re ready to push your limits, DEKA Strong on November 9th is the perfect opportunity. And with only limited spots available, now’s the time to sign up, secure your place, and commit to giving it your all.

If you’re ready to experience the DEKA Strong challenge and join our supportive community, register today: Sign up here.

Remember, DEKA Strong isn’t just about fitness; it’s about growth, progress, and celebrating each step of your journey. I can’t wait to see you there—let’s finish strong together!