Sports
How Connor Curnick Went From Being Unable to Walk to Squatting 405 pounds
Connor Curnick was a proud U.S. Navy officer, following in the footsteps of an established military family when a catalog of injuries caught up with the Southern Californian, leaving him unable to walk. With multiple surgeries and months of physical therapy now part of his daily life, the thought of squatting over 400 pounds must […]

Connor Curnick was a proud U.S. Navy officer, following in the footsteps of an established military family when a catalog of injuries caught up with the Southern Californian, leaving him unable to walk. With multiple surgeries and months of physical therapy now part of his daily life, the thought of squatting over 400 pounds must have seemed incomprehensible. And yet, through consistency and professional support, Curnick crushed his goal and took control of his fitness in the process. Here’s how he did it.
Connor Curnick served for four years in the U.S. Navy, becoming a Petty Officer Third Class during that time, and received deployments to Afghanistan and East Africa, as well as multiple shorter tours of the Middle East. Before this, Curnick had proved to be a promising athlete, playing Water Polo internationally. “It’s a pretty brutal sport,” he says. “It is very physically demanding and took a toll on by body after many years of playing,” he reflects. Unfortunately, the wear and tear that he received playing Water Polo would leave him vulnerable to the harsh conditions of service.
Conner Curnick Went From Service to Serious Health Issues
“During my last deployment to East Africa, I was traveling to a remote area, and military planes are not exactly known for being comfortable, or even having seats,” explains Curnick of the toll that serving his country took on his spine.
“In my full kit, I weighed something like 315 pounds and during combat landing, I blew a disk in my back. This was the start of my physical problems. I had sciatica pain thereafter, and after years of physical therapy and less invasive treatments, I finally had surgery to remove the bulged part of the disk and to open up the canal that my nerve runs through (these are known as discectomy and laminectomy operations). It was here that doctors discovered additional issues with Curnick’s hips.
“I had a hip impingement, borderline hip dysplasia (where the hip ball does not sit properly in the socket), and labral tears on both sides, but significantly worse on my right side,” he explains. “I also had the start of osteoarthritis. So roughly 18 months after my spine surgery, I had surgery to remove the hip impingement and attempt to repair the labral tear on my right side. After a six-month healing process, the surgery wasn’t successful. So, about a year later I had my right hip replaced at the ripe old age of 29.”
Conner Curnick Vowed to Reclaim His Mobility
Down but not out, Curnick displayed the same grit that he had shown in the Navy, throwing himself into physical therapy following his operations. First, he gained back the full range of motion in his hips, and then he concentrated on being able to bear weight and keep his spine stable. He began these therapy classes using a walking frame, then transitioned to a cane, and was finally able to walk unaided by the time he completed his course. Still, Curnick felt that he needed to get back to his old self.
“I had been active and in shape my entire life, and after my string of surgeries I was in the worst shape of my life,” he tells M&F. “I knew heading into the surgery that recovery was going to be difficult, but I felt that getting back into top shape would be beneficial for the long run.”
6 months after his final surgery and living in Washington, D.C., Curnick joined the Ultimate Performance gym in Dupont where he received professional coaching. “By the end of physical therapy, I was doing things like kettlebell squats and lunges, and core strengthening, so I felt like the gym would be a good transition,” he explains. “I needed to start training again to prove to myself that I can be strong and not worry about hurting myself.”

Connor Curnick Set Himself a Mission to Squat to His Full Potential
Curnick’s initial training focused on improving his range of motion even further than he had in therapy, utilizing moves like “Standing exercises that eventually progressed to mini squats and balance work,” he explains. “After that, I started doing TRX assisted squats and lunges, starting with 3 sets x 8 reps and progressing to 4 x12. Once I was able to consistently hit 4×12 with assisted squats and lunges, I moved to doing them unassisted following the same rep schemes. Eventually I made it to doing weighted squats and lunges with light kettlebells,” he adds.
Curnick built his base during 3 full body sessions per week. “Lower body exercises consisted of a lot of split squats, goblet squats, leg extensions, and hamstring curls- usually in the three to four sets of 10 rep ranges,” says Curnick. “Once I gained decent strength in these exercises I started doing hack squats, and then eventually weighted back squats, starting out light and making logical progressions with the weight. Then, once I started getting into the 225-pound range, my trainer had me doing things like pause squats (holding at the bottom of the lift for 2-3 seconds to improve form and build strength).”
While making his brave change, Curnick is keen to point out that his progress was not linear. “I had good days and bad days throughout this entire process, and some days my body just wasn’t cooperating.” Still, he pushed on, leaning on the team at Ultimate Performance to keep him motivated and work around any obstacles. “I made it my mission to lift heavier than I ever have,” he says, inspiringly. “I felt like I had to prove the universe wrong.”
As Curnick maintained his trust in the process, the number of plates on the barbell increased and his back squat got better and better. 18 months of sweat and determination from that final surgery led to a climatic moment when Curnick finally crushed a high of 405 pounds. “I feel better now than I did before my string of injuries,” he explains. “I’m probably in the best shape of my life and I’m the strongest I have ever been. My body can now keep up with the lifestyle I want to live, and I know how and when to push myself to achieve my goals. While I do have some limitations, I know how to work within the boundaries to achieve my goals. This wouldn’t have been possible without the team at Ultimate Performance.”
While Curnick’s mission to squat heavy may be complete, he already has his sights set on the next task. “I put on some serious mass while increasing my strength numbers,” he tells M&F. “So, lately I have been focusing on leaning back down to around 10% body fat. I’m pretty close to that now, and then I’ll be focusing on adding on another 10-15 poundsof lean mass.” With a brilliant base, this inspiring individual now wants to bring his upper body up. “Exercise wise, I’m focusing more on upper body pressing movements. The goal I have now is to hit a 255 pounds overhead press, which may take a while!”
To follow Conner Curnick on Instagram, click here.
Sports
Bowerman Mile won in a photo finish
Watch: Bowerman Mile runners talk race at 50th Prefontaine Classic Yared Nuguse, Cole Hocker and Grant Fisher discuss their return to the Prefontaine Classic for the Bowerman Mile. Niels Laros edged out Yared Nuguse in a photo finish to win the Bowerman Mile at the Prefontaine Classic. Nuguse led for nearly the entire race but […]


Watch: Bowerman Mile runners talk race at 50th Prefontaine Classic
Yared Nuguse, Cole Hocker and Grant Fisher discuss their return to the Prefontaine Classic for the Bowerman Mile.
- Niels Laros edged out Yared Nuguse in a photo finish to win the Bowerman Mile at the Prefontaine Classic.
- Nuguse led for nearly the entire race but faltered in the final meters.
The first 1,599.9 meters of Saturday’s Bowerman Mile belonged to Yared Nuguse.
The finish line, however, was crossed first by Niels Laros, whose homestretch surge and aggressive lean at the end was enough to earn him the photo-finish win in the signature event of the Prefontaine Classic track and field meet.
Laros clocked in at 3 minutes, 45.94 seconds to 3:45.95 for Nuguse, who took the lead once the gun went off and set an aggressive pace that put him ahead of the field by 20 meters heading into the final lap.
“It was a hard race, obviously,” said Nuguse, who set the American mile record during the 2023 Pre Classic. “I really wanted to go out there and give it everything I had straight up until the line. Definitely died a bit, but still just gave my best effort.”
Laros, whose time on Saturday set the Netherlands national record, streaked home along the inside of lane one until he reached Nuguse right before both crossed over the finish line.
“I feel great,” Laro said. “Saying ‘winner of the Bowerman Mile’ doesn’t really sound real to me right now, so I’m just amazed by how the race went.”
For Nuguse, it was a stunning last-second collapse, but one he could foretell when his legs got heavier as the finish line was getting closer.
“It was very inconvenient timing,” Nuguse said. “I was like, ‘Oh God, I’ve spent everything in the tank at this point.’ I wasn’t going to look behind me because I didn’t want to see where people were but I was still trying to grind my way through it.”
Behind them both in fourth place was the 2024 Olympic 1,500 gold medalist and former Oregon star Cole Hocker, who was never in contention for the win yet still finished in a personal-record time of 3:47.43.
“I knew it was going to be fast … I was just telling myself to try and go with it as much as you can,” Hocker said. “Had a little bit of a cold going into this weekend as well which I was hoping wouldn’t affect me too much and I’m not sure that it did, but definitely didn’t feel 100%.”
In third place was France’s Azeddine Habz, who set national record with his time of 3:46.65.
Chris Hansen covers University of Oregon football, men’s basketball, track and field, cross country and softball for The Register-Guard. You can reach him at chansen@registerguard.com and you can follow him on X @chansen_RG
Sports
Aptos native Nikki Hiltz takes fifth as Kenyan Faith Kipyegon sets 1,500 world record at Prefontaine Classic
EUGENE, Ore. — Kenyan Faith Kipyegon turned in a standing-ovation worthy performance in setting a world record in the 1,500 meters on Saturday at the Prefontaine Classic, and Aptos native Nikki Hiltz, the fifth-place finisher, was among those applauding her rival’s showing. Kipyegon, a three-time Olympic champion in the event, finished in 3 minutes, 48.68 […]

EUGENE, Ore. — Kenyan Faith Kipyegon turned in a standing-ovation worthy performance in setting a world record in the 1,500 meters on Saturday at the Prefontaine Classic, and Aptos native Nikki Hiltz, the fifth-place finisher, was among those applauding her rival’s showing.
Kipyegon, a three-time Olympic champion in the event, finished in 3 minutes, 48.68 seconds and bested her own record of 3:49.04, set last July before the Paris Games.
“The crowd’s clapping and right as we’re all clapping, too,” said Hiltz, during a post-race interview with on-site media, after finishing in 3:55.96. “I think it speaks to how good of a person she is and how she lifts all of us up. I’m like the biggest Faith supporter/fan.”
Kipyegon, 31, sprinted alone down the stretch cheered by the sellout crowd at Hayward Field. After crossing the finish line, she wrapped herself in the Kenyan flag.
Ethiopian Diribe Welteji took second in 3:51.44, and Australian Jessica Hull, who was the silver medalist behind Kipyegon at the Olympics last year, was third in 3:52.67.
“To be honest, the ladies are pushing me too because they are running quick now and I’m happy that when I broke a world record, they are all running very fast, and that is what I wanted, to motivate the younger generation to come and do even better. For them to follow me, it feels so great that they are pushing me as well to break records,” Kipyegon said.
Last month Kipyegon failed in a bid to become the first woman to run a mile in under four minutes. She ran 4:06.42 — the fastest mile in history by a woman — at Stade Charléty in Paris.
Her time was better than her world record of 4:07.64 but won’t be recognized because the Nike-sponsored event was unofficial.
“I think the changes were that I was preparing myself for something special, which was to run under four minutes in a mile and I think I pushed myself, getting better and better toward the 1,500, so I knew it was possible to still run under 3:49,” she said.
Kipyegon also has won the 1,500 at the last three World Championships. She was second in the 5,000 at the Paris Olympics last summer.
Great Britain’s Georgia Hunter Bell took fourth on Saturday in 3:54.76 and was followed by Hiltz and fellow American Sinclaire Johnson (3:56.93).
Hiltz, who identifies as transgender and nonbinary, and uses they/them pronouns, was happy with their race.
“It was good,” Hiltz said. “I think I kinda fell asleep a little bit, because I looked up and their was a gap. And I was like, ‘Shoot.’ But I think I lag a lot of it, which is fine. I’m happy for myself for staying on a hot pace. When Georgia went around me I was actually grateful I had a body to race. Yeah, 3:55, I can’t complain. That’s my second fastest time, ever. So, yeah, I’m pleased with that.”
Hiltz plans to return to Flagstaff, Arizona, to continue training and return to action at the U.S. Outdoor Track and Field Championships in Eugene on July 31-Aug. 3.
“I’m big on training,” Hiltz said. “I love racing, but in order to run these times, you have to put in the work. So I think, get a little bit stronger and sharper, and then come back in a month.”
Writer Anne M. Peterson of the Associated Press contributed to this report.
TOP FINISHERS
Women’s 1,500 meters
1. Faith Kipyegon (KEN) — 3:48.68 (World Record)
2. Diribe Welteji (ETH) — 3:51.44
3. Jessica Hull (AUS) — 3:52.67
4. Georgia Hunter Bell (GBR) — 3:54.76
5. Nikki Hiltz (USA) — 3:55.96
6. Sinclaire Johnson (USA) — 3:56.93
7. Sarah Healy (IRL) — 3:57.20
8. Saron Berhe (ETH) — 3:57.72
Sports
Future Olympians likely among NZ’s World University Games team
Some of Team New Zealand athletes for the FISU World University Games in Germany in July 2025 Photo: Supplied / Colin McDiarmid A team of 84 student athletes are going to represent New Zealand at the World University Games in Germany later this month. Organised by the International University Sports Federation (FISU), it is one […]

Some of Team New Zealand athletes for the FISU World University Games in Germany in July 2025
Photo: Supplied / Colin McDiarmid
A team of 84 student athletes are going to represent New Zealand at the World University Games in Germany later this month.
Organised by the International University Sports Federation (FISU), it is one of the world’s largest multi-sport events.
Around 8500 student athletes and officials representing 150 countries are expected for the games, competing in 18 different sports, including archery, athletics, 3×3 basketball, beach volleyball, fencing, artistic and rhythmic gymnastics, taekwondo, rowing and water polo.
Head of the New Zealand delegation Evelyn Williamson said household names such as Anthony Mosse, Hamish Kerr, Eliza McCartney, Zoe Hobbs and Lauren Boyle had used the event as a stepping stone to bigger things.
“The games are a unique opportunity for athletes to perform at an elite level and gain experience in a high-performance environment. It’s where future Olympians are forged.”
Williamson said New Zealand had been involved in the biannual event since 1983 and had won 30 medals – nine gold, 12 silver and nine bronze.
“It’s not an easy competition to be part of and be successful at,” she said. “The competition is very strong – world champions are there, Olympic champions…
“Just because they’re university age, it doesn’t mean that they’re not highly competitive. It has been something that University and Tertiary Sport New Zealand over the years has been involved with. But this is the biggest team I think we’ve seen in recent memory.”
The games will be held at the Rhine-Ruhr cities of Bochum, Duisburg and Essen from 16-27 July.
Williamson said it was a unique opportunity in multi-sport games that did not come around very often.
“There are some challenges for us because it’s a multi-city format and we spread across 11 hotels in three cities. It’s gonna be pretty unique in that way. It is going to be an awesome opportunity for our athletes.”
Williamson also encouraged New Zealanders to follow the games and athletes on social media.
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Sports
Tara Davis
Sports
Stingers repeat Paris water polo success against USA
The Australian women’s water polo team have inflicted more pain on the USA with another penalty shootout win over their Olympic rivals in Perth. With former skipper and three-time Olympian Zoe Arancini announcing her retirement, the Stingers opened the Tri Nations series in style. Playing their first match at home since winning silver at the […]

The Australian women’s water polo team have inflicted more pain on the USA with another penalty shootout win over their Olympic rivals in Perth.
With former skipper and three-time Olympian Zoe Arancini announcing her retirement, the Stingers opened the Tri Nations series in style.
Playing their first match at home since winning silver at the Paris Olympics, the Australians posted a thrilling win after the scores were locked at 8-8 at the end of regulation time.
In Paris the Stingers downed the three-time Olympic champions in the semi-finals in a dramatic penalty shoot-out after the scores were also 8-8 at fulltime.
After some huge saves in their latest shoot-out by goalkeepers Gabi Palm and Gen Longman, fellow Olympian Alice Williams slotted the winning goal.
Williams was everywhere, opening the scoring for Australia after converting a penalty, while she also found the back of the cage in the dying seconds of the first quarter to level the scores 2-2.
The Aussies added another two goals to their haul in the second quarter, courtesy of Abby Andrews and Olivia Mitchell.
In the third, a buzzer-beater goal from Dani Jackovich put the hosts back in it, trailing by one at the three-quarter time break.
Williams scored another in the fourth quarter, with Jakovich again nailing her shot in the final minutes to draw level at 8-8.
For proud veteran Bronte Halligan, it was a case of deja vu.
“An 8-8 score and then to go into penalties…the irony wasn’t lost on me. Almost 12 months ago we had the exact same score in the semi-final against them at the Olympics,” Halligan said.
“It was just a true dedication to the hard work the girls have put in all year and it was really exciting for our first official home game (this cycle) on home soil to come up with a big win in penalties.”
Meanwhile, Arancini, who isn’t playing in the series, confirmed her retirement from the international stage after a 16-year career.
Arancini made her debut for the Aussie Stingers in 2009 and went on to amass 330 international caps and played in the Rio, Tokyo and Paris Games.
Having achieved podium success at every major international competition in world water polo, Arancini said the timing felt right to step away.
“I’ve done this for 16 years now, and to finish on such an amazing note at Paris 2024 is pretty special,” Arancini said.
“I’m ready for the next chapter of my life… I know it’s the right decision because I’m happy, I’m content, and it’s my choice.
“I’m immensely proud of what we’ve achieved, and I’m so excited for the next generation to step in.”
The Australians next face Italy on Sunday in Perth as the teams gear up for the world aquatic championships in Singapore next month.
Sports
NASA Astronaut Captures Rare Jellyfish-Like Transient Luminous Event Above Clouds
NEED TO KNOW NASA astronaut Nichole Ayers, 36, captured a transient luminous event above thunderstorm clouds on Thursday, July 3 “As we went over Mexico and the U.S. this morning, I caught this sprite,” the former collegiate volleyball player said Ayers is aboard the International Space Station as pilot of SpaceX Dragon’s Crew-10, which arrived […]

NEED TO KNOW
- NASA astronaut Nichole Ayers, 36, captured a transient luminous event above thunderstorm clouds on Thursday, July 3
- “As we went over Mexico and the U.S. this morning, I caught this sprite,” the former collegiate volleyball player said
- Ayers is aboard the International Space Station as pilot of SpaceX Dragon’s Crew-10, which arrived at the ISS in March
A NASA astronaut is in awe of what she witnessed above the clouds.
Nichole Ayers, who is aboard the International Space Station (ISS) as pilot of SpaceX Dragon’s Crew-10, captured the moment when a rare electrical phenomenon occurred above thunderstorm clouds on Thursday, July 3.
“Just. Wow,” the 36-year-old astronaut wrote on Instagram alongside a photo of the red jellyfish-like electrical occurrence. “As we went over Mexico and the U.S. this morning, I caught this sprite.”
A sprite is “an atmospheric phenomenon associated with lightning,” according to NASA’s Earth Observatory.
Nichole Ayers/Instagram
Providing more context, Ayers wrote, “Sprites are TLEs or transient luminous events that happen above the clouds and are triggered by intense electrical activity in the thunderstorms below.”
“We have a great view above the clouds, so scientists can use these types of pictures to better understand the formation, characteristics, and relationship of TLEs to thunderstorms,” she concluded.
This red sprite, like a previous one NASA captured in June 2024, has red tendrils associated with jellyfish sprites due to “the positively charged lightning [interacting] with atmospheric nitrogen, creating an electrical breakdown that produces flashes of red light.”
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Nichole Ayers/NASA
In an exclusive interview with PEOPLE in May, Ayers talked about the beauty of being in space, where she gets to fly around the world every 90 minutes, with the chance to watch a sunset or a sunrise every 45 minutes.
“I think that ‘excited’ is an understatement,” Ayers, a former collegiate volleyball player, said at the time. “I like to say the English language doesn’t have the right words to describe how amazing the experience is. The launch was amazing. And then getting to come through the hatch of the International Space Station, just awesome, amazing, ecstatic.”
SpaceX
”It’s been an amazing experience so far,” Ayers added.
The NASA astronaut arrived at the ISS aboard the SpaceX Dragon capsule and the Falcon 9 rocket on March 14 as part of Crew-10.
While in space, Ayers and other astronauts on the mission are conducting science experiments, participating in spacewalks and working out.
They will return to Earth in the fall after their six-month mission.
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