What is 75 Hard
The 75 Hard Challenge is a 75-day regimen focusing on mental and physical transformation. Created by Andy Frisella, it has five non-negotiable daily tasks:
- Two 45-minute workouts (one outdoors).
- A strict diet with no cheats or alcohol.
- A gallon of water.
- Read 10 pages of non-fiction.
- A daily progress photo.
Failure means restarting from Day 1. It’s not just about fitness; it’s about mental resilience and discipline. I jumped in immediately after hearing about it, a decision that was both exciting and, as I’d later find out, a bit hasty.
The Background
Started a daily sea swim in summer 2023, which unexpectedly boosted my discipline and social life. The routine made me comfortable with accountability and even being on camera. When a friend mentioned the 75 Hard challenge, I was already primed with discipline and a supportive social circle, making me eager to take on this new, more demanding challenge.
Attempt 1: Reality Check
I started 75 Hard with enthusiasm, signing up for a gym and diving into a mix of workouts. I felt confident and even began reading Atomic Habits. But on Day 8, bad weather led me to break a rule: I did two indoor workouts. A YouTube binge later, I realized my mistake. The challenge is as much about following rules as it is about physical effort. I had to make a choice: quit or restart. I chose to restart, learning that 75 Hard is a test of mental resolve, not just physical stamina.
Attempt 2: Days 1-10 - Reset and Refocus
Restarting the challenge, I committed to following the rules, rain or shine. This time, I had a structured approach, influenced by James Clear’s Atomic Habits. The book taught me the importance of systems over goals, and I applied Clear’s Four Laws of Behavior Change to make the 75 Hard tasks part of my daily routine.
I continued my sea swims but added two more workouts to meet the challenge requirements. A WhatsApp group with friends who joined the challenge became a source of mutual support, despite the temptation of food photos!
This 10-day stretch was a turning point. I was building a new identity, one habit at a time, fortified by the wisdom from “Atomic Habits.”
Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity. This is one reason why meaningful change does not require radical change. Small habits can make a meaningful difference by providing evidence of a new identity. And if a change is meaningful, it is actually big. That’s the paradox of making small improvements. James Clear
Fitness Evolution: Days 20-40
Reading David Goggins’ Can’t Hurt Me fueled my mental resilience, pushing me to break my own limits. I embraced “rucking” as a low-impact way to build endurance, starting with 13kg and progressing to 23kg in my rucksack.
I also revamped my weight training, dividing it into targeted sessions: upper body, lower body, and full-body. The introduction of compound exercises like squats and deadlifts was a game-changer, aligning with the systematic approach I learned from “Atomic Habits.”
By Day 40, my fitness routine was more diversified and structured, preparing me for future hiking challenges. The “Accountability Mirror” concept from Goggins kept me focused, much like the 75 Hard’s daily progress photos.
In short, “Atomic Habits” gave me the discipline and systems, while “Can’t Hurt Me” provided the mental grit. The synergy of these books propelled me through this challenging phase.
Navigating Social Terrain: The BBQ Test
A work BBQ tested my resolve on multiple fronts. Food-wise, I stuck to my “no BS” guidelines, resisting tempting treats.
Drinks were another story. While some respected my 75 Hard commitment, others playfully pushed drinks my way. Navigating these dynamics was a unique challenge.
Time management was a logistical puzzle. Despite a packed schedule, I fit in two 45-minute walks and my regular 15-minute sea swim. My book also accompanied me to work to meet the daily reading requirement.
This BBQ was a microcosm of life’s unpredictability. The 75 Hard challenge doesn’t pause for life events; it forces you to adapt, testing not just your physical limits but also your mental resilience and adaptability.
The 100km Dilemma: A Lesson in Integrity
September 9th marked a milestone: a 100km cycle. Though the course was flat, the distance was grueling, leaving my wrists aching for days.
The ride posed an ethical dilemma within the 75 Hard framework. The rules specify an hour between workouts, and my half-hour break didn’t technically divide the ride into two workouts. This wasn’t my first ethical quandary; early on, I’d bent the rules and had to reset to Day 1.
Faced with a similar dilemma, I chose caution. I added a light yoga session later that evening to ensure I was fully committed to the challenge, both in letter and in spirit. This decision highlighted the mental discipline that 75 Hard aims to cultivate. It’s not just about ticking boxes; it’s about integrity and full commitment.
Day 40-55
During this stretch, I read Michael Easter’s The Comfort Crisis and started Charles Duhigg’s “The Power of Habit.” Easter’s book resonated deeply, reinforcing the value of embracing discomfort for personal growth.
A milestone was hitting 88kg on the scale, down from 98kg. Losing 10kg felt like a validation of my efforts.
This phase was a testament to the power of habit. The daily regimen of diet, exercise, and reading had become a well-oiled machine, a system I was committed to.
Days 55-75: The Final Stretch and a New Beginning
In the concluding days of 75 Hard, a life pivot led to a shift in my fitness routine. Initially saving vacation days for a VanLife adventure, I redirected my focus to the Camino de Santiago pilgrimage due to delays in the Van conversion project.
This change led to an overhaul in my workouts, with long walks of 5-25km becoming the new norm to prepare for the Camino. I also read “The Way, My Way” by Bill Bennett, which added a layer of excitement for the pilgrimage ahead.
The lingering question of “What’s next after 75 Hard?” found its answer. The discipline and endurance I gained felt like the perfect prep for the Camino.
The final couple of weeks served as both the end of my 75 Hard journey and the beginning of my Camino adventure. As I near the 75 Hard finish line, I’m both nervous and excited. What started as a monumental task has become a daily routine, showcasing the power of sustained discipline. But as I tick off that final box, my focus is already on the Camino, the next chapter in my journey.
75 Hard Challenge: A Retrospective
The Scale’s Verdict
I shed 15kg. While I aim to lose another 5-10kg, this is the lightest I’ve been in years. The number reflects not just weight loss but the discipline it took to achieve it.
75 Hard Challenge Results: Left shows the starting weight at 99kg, and Right shows 84kg at the end of the challenge
A Proven Strategy
The challenge now serves as a reliable blueprint for rapid fitness improvement. It’s my go-to for a lifestyle reset.
Mental Milestones
The sense of accomplishment is palpable. This wasn’t merely a physical endeavor; it was a mental marathon, and completing it feels like a significant victory.
Evolving Focus
The 75-day journey was a series of phases, each with its unique challenges and rewards, from swimming to cycling, weights, rucking, and walking.
Diet: The Unsung Hero
Forgoing sweets, chocolate, crisps, and drinks was a tough but pivotal aspect of the challenge. This discipline was key to both weight loss and mental resilience.
Fitness: A Level Up
The progress is tangible. I’m stronger and more agile than I’ve been in years, and while there’s room for improvement, the gains are clear.
Onward to The Camino
With the 75 Hard Challenge behind me, my focus shifts to my next adventure: the Camino, just six days away. One chapter closes, another opens.
In summary, the 75 Hard Challenge has been transformative, equipping me for the next chapter in my life. As I turn the page, I’m primed for the next challenge on my bucket list.
