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62km multi-disciplinary event consisting of:

15km Cycle – 2.5km Run – 500m Kayak – 2.5km Run – 21km Cycle – 7.5km Run – 13km Cycle – Total 62km

Note: the 2022 & 2023 MÓR course differs from earlier versions of the event. In previous years, it began with a run at Newcastle. This run is now taking place around the beautiful environs of Mount Melleray Abbey, on the far side of the Knockmealdown Mountains. This splits the final cycle into two cycles of 21km and 13km either side of what is now a 7.5km run (it was a 4km run in 2022).

Event Overview:

The breakdown of the Knock ME Down MÓR event is as follows:

  • 15km Cycle from Newcastle to Kilballyboy Wood car park/picnic site on Vee Road outside Clogheen
  • 2.5km run/walk from Kilballyboy Wood to Baylough
  • 0.5km kayak around Baylough
  • 2.5km run/walk from Baylough to Kilballyboy Wood car park (different return route)
  • 21km Cycle to Mount Melleray – turn left exiting Kilballyboy Wood
  • 7.5km Loop Run out of, and back to, Mount Melleray Abbey
  • 13km Cycle from Mount Melleray back to Newcastle

Start Times: For obvious timing reasons, the MÓR event takes the first time slots, from 8.30am.

At the Start: MÓR participants start the event via the same route as the Challenge event, cycling from Newcastle to Kilballyboy Wood.

The Bike Part

Having started from Newcastle GAA Grounds, after the first 15km cycle you will be automatically timed in the Kilballyboy Wood car park/ picnic area along the Vee road outside Clogheen. There will be bike stands set up here where you simply hang your bike by the saddle on a bar and off you go on your scenic 2.5k run to Baylough lake. Don’t worry about your bike, there will be plenty of marshals at this location to keep them safe. There is also a water stop at each changeover point.

At The Lake

The staggered starting time slots are to avoid delays waiting for Kayaks at the Baylough lake section. This year we will continue with the extended dedicated pontoon used in 2021 & 2022 to help streamline the Kayak entry and exit points. There is no time-out at Baylough, unless totally necessary. Hopefully it won’t be needed.

All Kayaks are single competitor, rather than double, crafts.

All Kayaks and associated safety equipment will be provided by the Knock ME Down team. Once you have been installed on the ‘sit on’ Kayak, you can paddle around the lake. There will be floating markers placed around the lake which you will have to stay inside. Local folklore dictates that the lake is bottomless. You may also need to keep a lookout for a lady called ‘Petticoat Loose’ who, if the stories are to be believed, will come up out of the lake and pull you under……. So best keep as close as you can to the edge, just in case! If anyone gets in trouble out there we have a team on standby so there is really nothing to worry about. If you really don’t fancy the Kayak section you can skip it entirely. On doing this you will get the slowest Kayak time on the day, with another 10 mins added to cancel out any advantage you may gain with all that extra energy saved! The Kayak section should take, on average, about 5 to 7 minutes to complete.

What Goes Up………

As you get out of your Kayak… with your hands crying out for a break, its time to get back onto the tracks and start your run/walk back down to the Kilballyboy Wood car park. It’s a different track down so keep following the signs and follow instructions from the friendly marshals.

Goes up further

Once you get back to the Bike Park at Kilballyboy Wood, you will turn left on exiting, climbing over the Vee as far as Mount Melleray Abbey. This is 21km long.

Another Run???

In the beautiful environs of Mount Melleray Abbey, there will be bike stands, where you simply hang your bike again and off you go on a scenic 7.5km run (it is extended from 4km in 2022) around the forests tracks behind the monastery. Again, there will be plenty of marshals at this location to keep your bike safe. There is also a water stop at the transition zone.

Back to Base

Having finished the run, you’ll get back on your bikes again and take on a pretty hefty ascent to ‘the County Bounds’ – the boundary of Waterford and Tipperary at the top of the hill. From here you’ll descend rapidly towards Newcastle village. Careful, it’s a pretty treacherous descent. This entire final bike ride is 13km long.

Route map for Knock ME Down MÓR 2022 by Knockmealdown Active on

You can view this route (with elevations, etc.) on Plotaroute here. Note: this map does not include the 7.5km run at Mount Melleray. This run crosses private lands that are only open on the day of the event. Shortly, we’ll put up an alternative route you can use for practice purposes.

If you can’t see the route above, you can find the course on Plot-a-route here. You can also download the GPX files for both events here. Download and unzip them, then upload the required route to your app.

If you use a Garmin, there’s a specific way to upload the GPX files to your device, you’ll find the info here.

Please Note: The 7.5km run section at Mount Melleray is not included in this map. The route crosses private lands and will only be open on the day of the event.

As an alternative practice route with similar gradient and terrain (it is actually part of the route), you can take the 3.7km public Holy Cross trail ( starting from Mount Melleray Monastery. You’ll have to run it twice to get the correct distance.

Prizes – NEW

The prize categories for the Knock ME Down MÓR have been changed for 2023. They will now be similar to the categories for the Knock ME Down Challenge event.

There are now 8 prize categories, as follows:

  • Male Over 40 Winner & Runner Up
  • Female Over 40 Winner & Runner Up
  • Male Under 40 Winner & Runner Up
  • Female Under 40 Winner & Runner Up

There are now also ‘Overall Winner’ categories for Male and Female.


In 2024, for the first time, there will be earlybird tickets available up to June 7th. From that date the full price will become payable.

Prices for the 2024 event are:

  • MÓR – Earlybird €100, after June 7th €110.
  • Challenge – Earlybird €90, after June 7th €100

What’s Included:

The Entry Fee cost covers:

  • Kayak, paddle & boating safety equipment – competitors cannot use their own.
  • Trained guides & River Rescue on standby
  • Refreshments at the conclusion of the event
  • Promotional T Shirt, Back Pack & Completion Medal