Rec League

Date: 2026-08-28
AO: Rec League
Q: 120 ,
PAX: 120, Cookies, Baguette, FIFA (F3 The Capital), Dash-O, Splash, Promoter, Jimmy Maiarana FNGs: None
COUNT: 7
F3 Murph (45 minutes)
Disclaimer (2 min)
Welcome, mission, safety, and scaling options.
Warm-Up (6 min)
– Hairy rocettes X 10 IC
– Imperial Walkers x 15 IC
– Willy Maze x 10 IC
– Cherry pickers x 10 IC
Stretch your favorite muscle

The Murph (32 minutes)
Start
– Mile run _ 4 laps
Then complete 10 rounds of:
– 10 Pull-ups (or rows/Australian pull-ups)
– 20 Merkins
– 30 Squats
Mary After rounds 2,4, 6, and 10:
Scaling
– Pull-ups → ring rows or body rows
– Merkins → incline or knee merkins
– Run → brisk walk or shorter distance
– Advanced PAX can wear a weighted vest or ruck.
This version keeps the spirit of Murph—running, bodyweight movements, and mental toughness—while fitting neatly into a standard 45-minute F3 beatdown.
ANNOUNCEMENTS: sign up or iron pax challenge. It will start next wednesday https://ironpax.f3greenwood.org/ COT: