The minimum size for competition is Medium (72 stitches).

Cuff - as written.
Leg - one complete chart repeat plus another row 1 (that is, stopping after row 1 the second time you knit it).
Heel Turn - as written. You may choose whether or not to be a rebel, but you must at a minimum meet the requirements for a Medium heel (that is, 40 heel flap rows total).
Gusset & Foot - As written, taking care to pay attention to the rebel/not a rebel instructions. For foot length you must knit at least 68 rounds.
Toe - as written for your size.