Three days. One team. Winners on Friday.

Short answer

The 3-Day Walk & Water Challenge is a team-based walking challenge, and your first two rounds are free. You join a team of two to four, hit a personal step goal and a water goal Tuesday through Thursday, and watch a live leaderboard. Winners go up Friday morning. Then a new round starts the next Tuesday.

Download for iPhone Get it on Android

First two rounds free · teams of 2–4 · a new round every Tuesday

By Coach Josh · Get Your BMR

2 sources · Reviewed October 20, 2026

The short version

  • A team of 2–4 & a live leaderboard
  • Personal step & water goals, not one number for everyone
  • Friday winners, then a new round every Tuesday
Illustration: four women walking together on a park path in the morning, chatting and carrying water bottles.

Free interactive tool

Build a finishable three-day plan

Choose a comfortable starting walk and get a gradual three-day schedule.

Why three days?

Long challenges ask you to promise weeks of your life before you have had one good day. Three days is short enough to start this week and finish before the weekend.

Finishing matters. Every Friday you get a result, and every Tuesday you get a fresh start. In my coaching, that rhythm is what keeps women coming back.

What counts each day

Two things: your steps and your water. Your step goal is sized to where you are today, so a woman starting at 3,000 steps a day and a woman at 12,000 both have a fair target.

Steps come in from your phone or watch automatically. Water is one tap per glass.

How the team part works

You walk on a team of two to four. The board ranks teams on their average per woman, not their total, so a small team can win and nobody needs to be the fastest. If a teammate goes quiet, the team chat is one tap away.

Walk it with a team this week

Join a team of 2–4, walk & drink your water Tuesday to Thursday, and see the winners Friday.

Download for iPhone Get it on Android

First two rounds free · teams of 2–4 · a new round every Tuesday

The 3-Day Walk & Water Challenge

How a round works

  1. 1. Join a team

    Two to four of you on one team: a friend’s, your own, or one you join in the app. Your team gets a name, a crest & a spot on the live leaderboard.

  2. 2. Walk + water, 3 days

    Tuesday, Wednesday & Thursday. A step goal & a water goal sized to where you are today. The board updates as you walk & closes Thursday at midnight, Arizona time.

  3. 3. Friday winners

    Friday morning the results go up. The winning team’s card glows gold, badges land beside names on the board, and a new round starts Tuesday.

Bigger isn’t better. Teams rank on their AVERAGE.

A team’s score is its average per woman, not its total. So two friends can beat a team of four, and every walker’s day counts the same. When one of you goes quiet, the others notice & send a nudge in team chat.

The Walk & Water team card: team name and crest, team level, the average steps per woman, and each teammate’s steps and glasses of water.
Your team card. The big number is the average per woman.
The Walk & Water leaderboard: your rank this week, steps, glasses of water, day streak, and the 3-day challenge rankings.
The live leaderboard. Solo, team & global ranks for this round.

Your three-day plan

Use it on paper or in the app. In the app, your team sees every day you show up.

  1. Tuesday — set the floor

    Walk at a comfortable pace for the time you picked. Log the finish & your water. Speed does not matter today.

  2. Wednesday — repeat it

    Same walk, same water. Check the board & your team chat. Showing up twice is the whole job.

  3. Thursday — finish strong

    Walk up to five minutes longer if you feel good. The board closes Thursday at midnight, Arizona time, so there is time after dinner.

Questions

Do I need to be fit already?

No. Your step goal starts where you are today. Teams rank on their average, so nobody has to be the fastest walker.

Does the challenge cost anything?

Your first two 3-day Walk & Water rounds are free.

What if I don’t have a team?

Start your own team & send a friend the invite link, or join a team inside the app.

Sources

Written by Coach Josh and checked against these sources on October 20, 2026. General information, not medical advice.

Show all 2 sources
  1. CDC — Adult Activity: An Overview
  2. Paluch et al. (2022). Daily steps and all-cause mortality. The Lancet Public Health
Coach Josh

Who writes these guides

Coach Josh

Professional trainer since 2018 · ISSA & NCCPT certified · Creator of Get Your BMR & the Walk & Water Challenge (BodyByReason)

I’m Josh. I built Get Your BMR so you could see what your body burns at rest, & I built Walk & Water so you’d have somewhere to use it with people who notice when you show up.

I walk every round too: same board, same three days, on my own team. I don’t always win. Tap Chat with Coach in the app & it’s me who answers.

About 7 in 10 women who finish a round come back & play the next one.

Walk & Water app data, 73 finishers, snapshot October 19, 2026.

Start this week’s round

Download for iPhone Get it on Android

First two rounds free · teams of 2–4 · a new round every Tuesday

Not sure where to start? Get your number first

Related guides

Get Your BMR is Coach Josh’s free calculator. The 3-Day Walk & Water Challenge is where you put the number to work, and it runs inside the APEX: Walk & Water app on iPhone and Android.