F3 May Challenge “Mini” Challenges

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.

Week 1 Challenge:   “All about the points”  (May 1 – May 8)

This will be a 45 minute AMRAP, Iron PAX Challenge style beatdown. It is centered completely around getting points.  

1.  45 mins is placed onto the clock.  
2. In cadence the Q will warm up in proper form the following exercises:  Imperial Walkers, TappyTaps, Side Straddle Hops.   4 count cadence, until the count of 10.    The proper cadence shall be: 

• “The next exercise is…” [pause] “Side Straddle Hop!” ( or name of other exercise)
• “Starting Position…” [pause] “Move!”
• “In Cadence…” [pause] “Exercise!” ( begin count 1..2..3).  PAX declares 1.  

3. The beatdown is a 4-spoke workout.
   1. Center is 25 merkins
   2. Sidelines is 25 big boys and 25 yds away from center at the North and South
   3. The 20 yd line, which is 30 yds from the center, is 25 curls. 

4. One complete counterclockwise cycle through all stations would look as such:
   1. PAX runs 25 yds to the north and does 25 BigBoys
   2. PAX runs 25 yds to the center and does 25 merkins. 
   3. PAX runs 30 yds to west and does 25 curls
   4. PAX runs 30 yds to the center and does 25 merkins
   5. PAX runs 25 yds to the south and does 25 BigBoys
   6. PAX runs 25 yds to the center and does 25 merkins
   7. PAX runs 30 yds to the east and does 25 curls
   8. PAX runs 30 yds to the center and does 25 merkins
5. For Larger AOs, you may split the PAX into 2 groups. Group A will start by going to the North Big Boy Station, while Group B will start by going to the South Big Boy Station. The PAX will work counterclockwise and ideally help spread the PAX out initially.
6. Totals per cycle: 100 merkins, 50 Big Boys, 50 Curls, 220 yds. 
7. Total after 8 cycles
   1. 25 merkins * 4 * 8 = 800 merkins
   2. 25 BigBoys * 2 * 8 = 400 Big Boys
   3. 25 Curls * 2 * 8 = 400 Curls
   4. 220 yds * 8 = 1760 yards or 1 mile.  
8. Once 45 minutes is finished the PAX shall immediately halt.  
9. Scoring:  These are Challenge Bonus Points! Make sure you record your merkins, big boys, and curls onto the spreadsheet.
   1. Each rep of anything is 1 challenge unit, 
   2. Each yd  covered is 1 challenge unit.   Yds are rounded down to the last successful rep.
      1. If a pax is between 2 stations the yardage between the two stations is not counted. 
      2. A pax must complete 1 rep of the next station for the yardage to that station to count. Keep an eye on the clock!  A proctor is suggested.
10. Example.  ‘Tripod’ completes his 8th cycle through and time was called on him while he was transitioning to the north station, to do BigBoys. He never completed his first rep.
    1. 800 merkins + 400 big boys + 400 curls + 1760 yds = 3360 Bonus Points.  
    2. The 25 yards between center and north station is not assigned.  
    3. Record your reps on the May Challenge Spreadsheet.
    4. The 3360 Challenge Bonus points will be submitted via a form found on the link tree F3Cleveland.com/F3MayChallenge and will be added to your team’s score at the end of the week.
11. To insure correctness you submit your Bonus Point Score, via the TEAM form found here:
    • https://docs.google.com/forms/d/e/1FAIpQLSe44UGUCx0nQfL03OJaJYU9Fd1ilD_oq1ZNRvG-xy2OyRC0Eg/viewform?usp=sharing
    • Submit the total number of merkins, big boys, curls, and yards covered. The computer will tabulate and assign your bonus points at the end of the week to your team. If your yardage does not make sense to the number of reps you submission will be flagged. Or if you entered a yardage that is not a summation of 25 and 30 yard increments. If not corrected, it will be voided. You may do the challenge as many times as you want. Your last submission will count for your score.
12. Frequently Asked Questions:
    • QUESTION 1: Ok, just sifted through the mini May challenges. Question on challenge 1. That workout- all the points earned that morning don’t go to the regular day total they instead are bonus points?
      • ANSWER: All points earned during this workout count towards your daily totals. We picked this workout as it proved to earn the most points within 45 minutes as to anything anyone else came up with. We expect some will be able to rack up 800+ points for their team. FIRST enter your reps into the tracking sheet, THEN compute your bonus points. The bonus points are computed slightly different ( note the examples ). These bonus points are submitted via a form and will be added to your team’s weekly score at the end of the week. WHY? so that anyone doing the challenges only, can be tracked against all other PAX who enter scores. Those PAX, who choose not to be on a team, will pick “OPEN” as their team name on the form.
      • TEAM bonus point submission Link ( For PAX on a May Challenge Team)
      • OPEN bonus points submission Link ( For PAX not on a Team)
    • QUESTION 2: How do i compute the bonus points?
      • ANSWER: Enter the number of reps of each exercise and the number of yards covered into the google form ( links above) and the total bonus points will be awarded automatically. Your submission will be checked for accuracy per the rules listed here and adjusted as needed.
    • QUESTION 3: So in week 1, can we do that mini workout and get the points every time [sic] throughout that week, or is it one time only?
      • ANSWER: From 2023 this 45 minute beatdown earned the most points as to any other dreamt up.  Some real burners were submitted too!    As a result this beatdown became the 2024 week1’s mini challenge.  If you run this beatdown three times then you’d record every merkin, curl, big boy and mile ran on your team’s spreadsheet for each of those three times.  This is a tough beatdown, that yields points!  
      • For Bonus Points,   you may submit your best score as often as you like.    Your last submission will becomes your final score.  We’ll cut off week 1’s submissions about May 8th.  Once cut off, this will be your final result.
      • For fun we’ll tabulate the results in ‘real-time’. Because what is more fun than finding out your Strava segment [ mini challenge ] has been dethroned.

Week 2 Challenge:   “Low Carb Fast”   ( May 8 – May 15)

This is a challenge for everyone!  We’re testing more than your body, but your soul and spirit.  This is a water fast. The water may have dissolved sodium chloride (sea salt) or similar electrolyte replacement.   We’re not professionals.  Please seek professional advice before undertaking any challenge. If you need to keep your blood sugars at a certain level, then this challenge may not be for you.

No Coffee. No bone broth.  No add in flavors. Just water and electrolyte replacement for your water!  Let us know what you think will be worse: No Coffee or No food. 

Bonus Points are awarded as such:  After 1 day, 4k points then they start accumulated until 72hrs. Points are high since your energy levels will be low and intense physical exercise is not recommended.  Keep an eye on your electrolytes!

Frequently Asked Questions “About low carb”

1. Question #1: Question about the 72 hour fast. Is salt allowed?
   • Answer: Salt or Electrolyte replacement is allowed
2. Question #2 Can i eat oranges or banana or ….
   • Answer : When we say low carb, we mean no carbohydrates. No food. If you ask if you can ‘eat’. The answer is no.
3. Question #3: Can we do two 72 hour water fasts? 3 days… 1 day of food… another 3 days?
   • Intermittent fasting has shown to be beneficial. Feel free to fast as often as you.
   • Bonus points stop accumulating after 72 hrs of continuous fasting.   You can only earn this challenge bonus points once.  You may submit your fasting time multiple times.  If you start the fast and stop after 24hrs due to consumption of food then you stopped at 24hrs.   If you start fasting again, you resume at 0hrs.  The time is from your last meal.

Week 3 Challenge:   “The Long Walk”   ( May 15 – May 22) 

This is a Ruck Challenge with the idea to push you further than you have gone carrying more weight than you have.  The Long Walk can only last up to 24 hrs.  Ruck & weight points are doubled for your longest Ruck occurring in a single 24hr period during the 3rd week.   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.   If someone rucked for 24 hrs straight at a rate of 3 miles/hour carrying 45lbs, then they would earn  24hr * 3miles/hr * (100pts/mile + 45 weight pts/mile) =  10440 may challenge points AND 10440 Bonus Points. The Bonus points are entered as whole numbers via a Form submission.   An ultra runner would count the distance travelled in a 24-hr period ( since ultras can sometimes go for several days) and add 0 weight pts. We expect guys will Ruck overnight. Be Safe! Be Smart! Have a Plan! Check out the GoRuck Selection packing list if you need help.

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.  5 years ago I did my first Murph, ALONE.  The next year I invited all my friends and did the Murph alone,again .  Then I found F3!  Now we’re going to invite the whole world to come and do The Murph.  

4000 Bonus Points ( any option)  + 1000 points for filming your group and sharing.   Film doesn’t lie.  Clean up your reps!  

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. 

Option 1: Murph Challenge (RX-ed) 

• 1 Mile run
• Up to 5 Partitions. Purest can do it un-partitioned since its UP-TO.
• no more than 5 rounds of 20 pull ups, 40 merkins, 60 squats. Total 100/200/300 respectively
• 20lbs REQUIRED
• 1 Mile run
• No modifications! All exercises must be to the standards!

Option 2: Murph Challenge (Scaled) [ no weight or different partitioning from RX ]

• 1 Mile run
• Any Partitioning
• total 100 pullups, 200 merkins, 300 squats
• 20lbs optional
• 1 Mile run
• No modifications! All exercises must be to the standards!

Option 3: ModMurph Challenge 

• 1 Mile run
• Any Partitioning allowed
• 100, 60# sandbag rows, inverted rows, or chin-ups.
• 200 merkins
• 300 squats
• 20lbs optional
• 1 Mile run
• Modify as necessary. All exercises should be to the standards! Do what you can. Be respectful of the Murph Challenge

Standards: ( google CrossFit standards for more details or clarification). 

• Pushup/Merkin:   Chest to ground, arms locked out at the top.  You know what a good pushup/merkin is. Here is a video showing good vs bad. Stop cheating yourself.  https://twitter.com/F3Cleveland/status/1659558504372248583?s=20
• Pull-up:  Each rep starts with arms full extended, feet off ground ( no jumping pull ups).   Rep is counted when the chin touches the bar. If you are doing 1 pullup at a time, the pullup starts when your arms are fully extended. We’re not doing jump squats, we’re doing pull ups. 
• Squat: The hip crease needs to be lower than the top of the knee at the bottom of the squat. Most “squats” are not low enough to count as a rep.  At the bottom of your squat, you should easily be able to punch the ground with your knuckles. 

BONUS Challenge:   “Social Media” (May 1 – May 31) 

Make a great video, post it to social media. Tag #F3MayChallenge.  Earn 1000 bonus points!    These are assigned manually by us. You must call out your team so we know who to assign the points to. The purpose of these videos are to share with the world how awesome F3 is and to allow other May Challenge teams see the “beasts” they are competing with. When making videos consider your audience and have fun! The best will be reposted. We check twitter and instagram.