The 75 Hard Challenge is a rigorous 75-day mental toughness and fitness program created by entrepreneur Andy Frisella in 2019. It combines strict rules around exercise, nutrition, hydration, reading, and self-discipline to push participants beyond their comfort zones and build mental resilience.
Key Components of the 75 Hard Challenge:
- Follow a diet plan of your choice with no alcohol or cheat meals allowed.
- Complete two 45-minute workouts daily, with one workout done outdoors regardless of weather.
- Drink one gallon (approximately 4 liters) of water every day.
- Read at least 10 pages of a nonfiction, self-improvement book daily (audiobooks do not count).
- Take a daily progress photo to track physical changes.
If any of these tasks are missed or not fully completed on a given day, participants must restart the entire 75-day challenge from day one
Purpose and Impact:
The challenge is designed to improve not only physical fitness but also emotional resilience and mental toughness. It demands strict discipline, consistency, and perseverance, with the goal of transforming participants' mindset, confidence, and overall lifestyle. Frisella likens it to an "Ironman for the brain," emphasizing the mental grit required to complete it
Considerations:
While many praise the challenge for its transformative potential, some experts caution that its rigid nature may not be sustainable or healthy for everyone, especially if rest and flexibility are ignored. It is recommended to consult healthcare professionals before starting such an intense program
. In summary, the 75 Hard Challenge is a demanding 75-day regimen focused on mental toughness through strict daily adherence to exercise, diet, hydration, reading, and self-monitoring tasks, with no room for error or rest days
