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Plunge & Plod

In-Person Race Sep. 22nd OR Virtual Race Sep. 15th - 22nd Cary, NC 27513 US Directions
Thank you for racing with Fit & Able!
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Perfect for Beginners!

Dip & Dash

$45 $30 Price increases after May 4, 2024 at 11:59pm EDT

Dip & Dash - Relay

$60 $45 Price increases after May 4, 2024 at 11:59pm EDT

Splash & Flash

$55 $40 Price increases after May 4, 2024 at 11:59pm EDT

Splash & Flash - Relay

$70 $55 Price increases after May 4, 2024 at 11:59pm EDT
Most Popular Race!

Plunge & Plod

$65 $50 Price increases after May 4, 2024 at 11:59pm EDT

Plunge & Plod - Relay

$80 $65 Price increases after May 4, 2024 at 11:59pm EDT
Biggest Challenge!

Surf & Turf

$75 $60 Price increases after May 4, 2024 at 11:59pm EDT

Surf & Turf - Relay

$90 $75 Price increases after May 4, 2024 at 11:59pm EDT


Course Records - Cary YMCA & Cary Greenways
Set a NEW course record & win a $10 gift code!

Dip & Dash - Male: n/a        Dip & Dash - Female: n/a
Splash & Flash - Male: n/a          Splash & Flash - Female: n/a
Plunge & Plod - Male: n/a          Plunge & Plod - Female: n/a
Surf & Turf - Male: n/a          Surf & Turf - Female: n/a
Dip & Dash - Relay: n/a        Splash & Flash - Relay: n/a
Plunge & Plod - Relay: n/a        Surf & Turf - Relay: n/a


Help us get to 500 participants (in-person or virtual any distance) and we will give ONE MALE and ONE FEMALE participant a FREE YEAR of Fit & Able-owned races! That's a FREE entry of your choice to each Fit & Able race - a nearly $1,000 VALUE!
* Must be registered in the in-person or virtual race to be eligible to win. Random drawing after the in-person race.

Fit & Able is proud to announce that after a five-year hiatus we are going back to our roots in multi-sport racing at the place it all started - the YMCA! Choose your challenge with four race distances to pick from:

  • Dip & Dash: 50 Yard Swim, 1 Mile Run 
  • Splash & Flash: 100 Yard Swim, 2 Mile Run
  • Plunge & Plod: 200 Yard Swim, 3 Mile Run
  • Surf & Turf: 350 Yard Swim, 4 Mile Run

Participants can choose to run the race individually (as usual) or they can team up with a partner on a relay team (separate awards for both categories!). Relay teams must have two members: one team member will complete the swim and one team member will complete the run. 

* USA Triathlon: This is a USAT sanctioned event. USAT membership is required for all participants in any in-person race; virtual race participants do not need USAT membership. USAT members will be able to provide their current membership number while registering. Non-USAT members must purchase either an annual or one-day USAT membership while registering or when checking in on race day. More information on USAT membership is available here: 


  • IN-PERSON and VIRTUAL race distances
  • Race individually as usual . . . . OR . . . . as a two-person relay team
  • Plunge & Plod shirt and finishers medal for all participants (guaranteed if signed up by September 8th). Shirts also available for purchase separately. 
  • Over $7,000 worth of potential in-person & virtual Top 3 Male/Female Overall, Top 3 Male/Female Age Group, Course Records awards), & Picking Up the Pace awards
  • Great rewards and prizes you can earn by referring your friends and family to sign up with you or even recruiting them to race as a "team"! * More details on the main site.
  • Earn points for Fit & Able's Free-for-All Race Series to win big end-of-year prizes! Check out the current standings: Free-for-All Race Series.

If you are interested in sponsoring Plunge & Plod please email for more information!

We can't wait to see you at Plunge & Plod!

Refer Friends, Build a Team, and Fundraise for Prizes!

Referral Rewards

Sign up, invite friends and family to join you, and get over $150 in rewards and swag! Yes, really!

1. First, sign up for any race distance! 
2. Once your registration is complete, you will receive a unique referral link in your confirmation email to share with your friends and family or post on social media. Get more info on Referral Refunds here.
3. Get 5 friends to sign up using your unique referral link and you will automatically receive up to a $15 refund. Boom!
4. Get 5 more friends (10 total)  to join you and get up to another $15 of your registration fee back.
5. Get another 5 friends (15 total) to sign up and we will send you a FREE "Certified Fit & Able" t-shirt.
6. But if you can get 25 friends or family all in to race with you, then we will give you $100 CASH!

PLUS, if your friends and family sign up through your referral link within 72 hours they can use the special code in your registration confirmation pop-up to get a $5 discount at checkout too!

Team Rewards

You can also potentially get up to $15 off each team member's registration fee when you recruit a team!

1. First, create a team while you're signing up for any distance (individual races only)! 
2. Invite your friends and family to sign up and join your team. (Pssst... they can use your unique referral link so you get the credit towards the referral swag!)
3. After 10 members join the team all will get an automatic $5 refund on their registration fee! Plus a $5 discount for future team members.
4. When your team reaches 25 members everyone will get another $5 refund! Plus a $10 discount for future team members. 
5. AND, when your team reaches 50 members everyone will get yet another $5 refund! Plus a $15 discount for that last team member!

Fundraising Rewards

ALSO, you can get up to $25 of your registration fee back when you choose to become a fundraiser for any participating charity while signing up and requesting a refund if you raise at least $250 (must check the box during signup!).

Some Restrictions and Limitations Apply. Check the Event FAQ or contact if you have questions.

Official Plunge & Plod Playlist

If you have a song you'd like us to add to the Official Plunge & Plod Playlist (and it's both appropriate for all ages and fits the Plunge & Plod theme!), then please send your suggestion to and we will check it out!<


Plunge & Plod and all its participants are subject to these event policies

Information from this master site is often shared to or scraped by other online sources that aren't updated when changes are made here. This site on RunSignUp is the only official and updated source for information regarding this event. Everyone who registers for this event will be automatically subscribed to Fit & Able's email distribution list and may unsubscribe at any time. 

Fit & Able Productions is a nonprofit organization that has been supporting community and family fitness in Cary since 1997 through organizing creative events and training programs. Proceeds from our events that aren't designated to support other organizations go to support the event and other Fit & Able nonprofit activities.

Race Contact Info

If you have any questions about this race, click the button below.


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