Each week during the month of May a unique and different Mini Challenge will become available for your team collectively and as an individual to complete in. These count as bonus points and will be added to your overall score via a form submission. You’ll be able to see all the submissions at the end of the week.
2026 Week 1 Challenge: “Lunges Squared“
(May 1 – May 8)
Equipment: 20 yard ( 60′) square area, TIMER, Coupon. Hint: If using an American Football field, the side line to the hashes is 20yds.
Format: Up to 45 min AMRAP.
SCORE: Number of Burpees x 4 completed as BONUS POINTS. In other words each burpee is worth 4-points for a bonus. We’re not counting it as a merkin or squat. Just Bonus points entered on the Week’s Challenge row on the day done
Mode of Transportation: (MOT)
- Walking Lunges w/ Coupon. ( coupon is in front, overhead, or behind you).
- Must lunge the entire distance between each corner
Corner 1 and 3:
- 10 Burpees ( only count for bonus)
- 20 Merkins ( 1 pts each for daily )
- 30 Squats ( 0.5 pt each for daily)
Corner 2 and 4
- 10 Burpees ( only count for bonus)
- 20 Big Boy Sit-ups ( 0.5 pts each for daily)
- 30 Curls ( 0.5 pts each for daily)
Rules / Standards
- Coupon never leaves your possession. Toss it to the side if you currently do not need it.
- Full range of motion on ALL reps ( Why do i need to say this? )
- Burpees only count for the bonus points. Do not count as a merkin + squat for this WOD.
FAQs:
Question: I complete 2 full cycles through the Lunges Squared, week1 mini challenge. How do i enter my Points?
Answer: 2 complete cycles means you visits 8 corners. That means you did 8*10 = 80 total burpees. Each is worth 4 points for a total of (8*10*4 = 320 points). You enter this on the day you did it in the row/column noted under the row: Week’s Challenge. Each PAX on your team as their own row. Remember you also did 80 Merkins, 120 Squats, 80 Big Boy Sit-ups, and 120 curls. Make sure you record those reps.
2026 Week 2 Challenge: “F3 HYROX”
( May 8 – May 15) There are 8 events. Each start with 1KM run. Some of the events are direct 1-for-1. Some are not. This is *YOUR* F3 HYROX event for your PAX. Make it an event. Work out the details. Invite all your crossfit buddies and enjoy it!
SCORE: 2000 Bonus Points + Team points for each FNG! 100Pts for each team member Thats 400 total extra points for the team per FNG!
Equipment: Somewhere to run 1000m (2.5 track laps or 10x 100yd field shuttles) . Coupons! Something for a pull/push sled!
- 1km Run + 100 brick flys
- 1km Run + Block Sled Push – Build a sled. Push on field? other? Should take average PAX ~3 mins. 4 x 12.5 m. This is to force you to stop and reverse direction 4 times.
- 1km Run + Block Sled Pull – Build a sled. Push on field? other? Should take average PAX ~5 mins. 4 x 12.5 m. This is to reduce the amount of rope you need.
- 1km Run + 80m Burpee Broad Jumps. Should take average PAX ~5 mins
- 1km Run + 200 – one arm coupon rows, partition as you want.
- 1km Run + 200m 2-Coupon Farmers Carry.
- 1km Run + 100m Block Lunges (walking lunges holding block goblet-style).
- 1km Run + 100 Thrusters w/ coupon.
FAQS:
- Any suggestions on building a sled?
- Check out Home Depot ( or other home improvement store) for a masonry tub / utility tub. You can load it up with some of the solid coupons until pushing it is awesomely hard. https://www.homedepot.com/p/Black-Large-Concrete-Mixing-Tub-A-42/318924309
- Buy one for your AO! F3 has saved you thousands over the year in free gym memberships and emotion support consoling! We’re planning on building a similar HYROX style sled using construction 2x4s. We have been wanting some at our main AOs. Coupons will then be added, for weight. The open men’s total weight is 335lbs. Set your weight with coupons based on the difficulty needed to push the sled. Once we build our first sled prototype, i’ll post a picture. Remember moving the sled should be very hard. It should take max effort… especially for a skinny runner. The weight should be such that it takes ~3-mins to move 4×12.5m.
- We’ll have like 2 sleds or so, so we’ll need to stagger the event or work in other things like farmer’s carry while you wait your turn.
- For the Sled pulls would pulling a Sandbag count?
- that works! Use what you have. The average time is like 5 mins, if you want to make your HYROX like the actual event.
- How much weight should be used on the sleds for the Push/Pulls.
- Open Men weight is ~335lbs (total) for the push
- Open Men weight is ~225lbs (total) for the pull
- There is like no May Challenge exercises in this!
- Not a question, add a why? People have been asking me to plan a HYROX event for over a year now. It is hot ( or maybe it was hot?), as such my goal for this is to make it an event, one that you invite FNGs to. HYROX is exactly the CSAUP thing that future F3 men love. Go pull the next sad clown up! Have a great time with your HYROX event. It will be awesome!
- Can use a tarp with a bunch of sandbags on it?
- Great idea! Cheap and Easy… The best two qualities!
- I have a tire at my AO, Can i use that for the sled push?
- Absolutely! Flipping tractor tires uses similar muscle groups as the sled push. I love it!
2026 Week 3 Challenge: “4000pts“
( May 16 – May 22)
Pick one day during the week and plan how you’ll accumulate enough points to earn 4000 in one day! That could be 4000 pushups, maybe a 40 miles fun run, or a combination of all.
SCORE: Give yourself an extra 1000 points, if you have a 4000 ( or more) day in week 3.
FAQS:
Would you elaborate on week 3 mini-challenge?
This is a self-directed challenge. The goal is to combine enough exercises to equal 4000 points earned in 1-day/ (24hr period)
For instance if you run a 50-mile Ultra during week 3, then you would meet the threshold. You would earn 5000 points ( 100 pts / mile) and claim your bonus!
2026 Week 4 Challenge: “The Murph”
(May 23 – May 29)
The Murph symbolizes the effort and hardships those before us have made. It benchmarks you physically and It unifies our F3 brotherhood.
What is the Murph?
- 1 Mile Runs
- 100 Pull-ups, 200 Merkins, 300 Squats [how to partition(or not) is highly debatable]
- 1 Mile Run
- 20-lb weight vest recommended.
SCORE: 1000 pts for completing the Murph anyway you wish.
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2025 – F3 May Challenges:
Week 1 Challenge: “All about the points” (May 1 – May 8)
This will be an 8 round, 5 minute on the minute, AMRAP ( as many reps as possible) style beatdown. You will need a standard issued coupon, roughly 8-in x 8-in x 16-in. You will need a 400m track, a football field, or a distance of 110 yards.
- The 8 rounds will start on minutes: 0:00, 5:00, 10:00, 15:00, 20:00, 25:00, 30:00, and 35:00.
- The round is stared by running ~220 yards.
- IF on a 400m track, this is half a lap
- IF on a football field this is from one goal line to the back side of the other endzone (110yds) and return for 220 yards
- IF elsewhere this is 110 yards out and back.
- Do 25 Merkins. 1 rep = Chest to the ground then arms locked out at the top.
- Run ~220 yards ( complete the track lap or down and back 110 yards)
- For the remaining time of the 5 minute-emom: do Toilet Squats, azz to the coupon.
SCORE: Total number of Toilet Squats preformed after 8 rounds.
Frequently Asked Questions about “All about the points“
- What is a Toilet Squat?
- What is the coupon used for in Week 1?
- To insure all PAX follow proper form, the coupon is used as the measuring stick for how low one must go. Once your butt touches the coupon laid on the ground you stand back up. This is 1 rep. The coupon is placed on the ground so the long side, 16-in side is on the ground. Your butt will be ~8-in off the ground once it touches the coupon.
- Can I do this Challenge more than once?
- Yes. You can do this challenge every day during the week. Your best score for the challenge will count for your bonus points. All other attempts will count only for normal points.
- How do i record my SCORE?
- On your Team’s spreadsheet, is the row called ‘Week’s Challenge‘ ( see below). On the day you complete the challenge, record the total number of Toilet Squats preformed within the 8 rounds. In the example provided, ‘Larry’ completed 400 Toilet Squats. He records 400 for the week’s challenge to receive the BONUS score. He then records 200 merkins, 2 mile of running, and 400 toilets squats for his normal day-to-day points. The total points then for this beatdown would be 200pts ( for the 2-miles) + 200pts (for the merkins) + 200 points (for the 400 Toilet squats) + 400 Bonus points = 1000 total points for the beatdown
Week 2 Challenge: “4x4x48” ( May 8 – May 15)
The 4x4x48 challenge was popularized by David Goggins, a retired Navy SEAL, ultramarathon runner, endurance athlete, and motivational speaker. He introduced the challenge during the COVID-19 pandemic as an alternative to traditional races that were being canceled. The challenge involves running/ rucking 4 miles every 4 hours for 48 hours, totaling 48 miles. Goggins designed it to test both physical and mental limits, and it has since gained global popularity as a unique endurance event.
Once your start your first 4 miles, you must start the following 4 miles within 4 hrs and 15 mins. The purpose of this rule is to prevent people for doubling up on the 4 miles, for instance if you start at Midnight you need to start the next 4 miles at 4AM, then 8AM, noon and so on. You may not start at midnight, sleep until 7A, complete 4 miles by 7:58AM and immediately start the next 4 miles at 8AM. The 15 mins ‘window’ on the start time, is because life happens OR sometimes a few extra minutes are needed on the royal thrown. We high recommend getting your team together for group runs/rucks AND using Strava to keep each other accountable.
Score: 1000 pts for successfully completing the challenge. Doing 11 of the 12, or stopping after 44 miles earns no points. It is ALL or nothing
Frequently Asked Questions about “4x4x48”
- How do i record my SCORE for “4x4x48?”
- Pick a day in WEEK 2 under the ‘Week’s Challenge‘ row and enter 1000.
Week 3 Challenge: “The Long Walk” ( May 15 – May 22)
This is an ultra run or ultra ruck challenge. The idea is to go further than you have gone before The Long Walk can only last up to 24 hrs. You cannot count a morning ruck and evening ruck as one. These have a clear start and stop time. Taking short breaks during a long walk is expected. We expect guys will Ruck overnight. Be Safe! Be Smart! Have a Plan! Check out the GoRuck Selection packing list if you need help.
SCORE: 1 pt for every minute spent rucking or running. It is all about time on your feet, not the total distance travelled. If you ruck for 24hrs straight, you can earn up to 1440 points. If you run a marathon in 2 hrs 45 mins, you’ll qualify for Boston, AND you’ll earn a Bonus of 165 pts ( 60 + 60 + 45).
Frequently Asked Questions about “The Long Walk”
- How do i record my SCORE for “The Long Walk”
- On the day you complete the Long Walk, during week 3, enter the total number of minutes in the row ‘Week’s Challenge
Week 4 Challenge: “The Murph” (May 22 – May 29)
The Murph symbolizes the effort and hardships those before us have made. It benchmarks you physically and It unifies our F3 brotherhood.
What is the Murph?
- 1 Mile Runs
- 100 Pull-ups, 200 Merkins, 300 Squats [how to partition(or not) is highly debatable]
- 1 Mile Run
- 20-lb weight vest recommended.
SCORE: 1000 pts for completing the Murph anyway you wish.