Fitness for Every Body
75 Hard: Where 99% Fail and 1% Transform
This isn't a fitness challenge. It's a mental toughness program that will fundamentally change who you are. 75 days. Zero compromises. Zero excuses. Two workouts every single day. Think you have what it takes?
The Mental Toughness Challenge That Breaks People (On Purpose)
Created by Andy Frisella. Survived by Few. Conquered by Fewer.
75 Hard isn't about losing weight or getting fit. It's about building the mental discipline to do whatever you say you're going to do, when you say you're going to do it, no matter how you feel.
The success rate? Under 1%.
Not because it's physically impossible. Because it requires something most people don't have: the ability to keep promises to themselves for 75 straight days without a single slip-up.
The 5 Non-Negotiable Rules
1. Two 45-Minute Workouts Daily
- One MUST be outside (rain, snow, heat - doesn't matter)
- They must be at least 3 hours apart
- Walking counts if it's intentional exercise
2. Follow a Diet - Any Diet
- You choose it, but you stick to it perfectly
- Zero cheat meals. Zero alcohol. Zero excuses.
- One bite off-plan = start over at Day 1
3. Drink a Gallon of Water
- 128 ounces. Every. Single. Day.
- No adding flavoring or supplements that count toward it
- Coffee, tea, and other drinks don't count
4. Read 10 Pages of Non-Fiction
- Personal development, business, or educational
- Physical book or e-reader (no audiobooks)
- Must be about improving yourself
5. Take a Daily Progress Photo
- Same time, same poses, every day
- It's about accountability, not vanity
- Miss one = start over
The Catch That Makes People Quit
If you miss ANYTHING, you start over at Day 1.
Day 74 and forgot your photo? Back to Day 1.
Had one beer at your wedding? Day 1.
Workout was only 44 minutes? Day 1.
This isn't cruel. It's the point. You're building the ability to do what you said you'd do, without negotiation.
Why Sane People Attempt Something This Hard
The Promise of 75 Hard
It's not about the body transformation (though that happens). It's about becoming someone who:
- Does what they say they'll do
- Doesn't negotiate with themselves
- Pushes through when motivation dies
- Controls their choices, not their feelings
- Builds unshakeable self-confidence
What Happens in Your Brain
Neuroscience research shows that completing difficult challenges without deviation literally rewires your brain's reward system. You stop needing external validation and start generating internal satisfaction from keeping promises to yourself.
The Real Results People Report
Physical: Average 15-20 lb weight loss, visible muscle definition, improved cardiovascular health
Mental: Eliminated anxiety about capabilities, stopped procrastinating, increased work productivity by 40%+
Emotional: Deeper self-respect, eliminated negative self-talk, unshakeable confidence in any situation
Life Changes: Promotions earned, relationships improved, addictions broken, businesses launched
Who Should NOT Attempt 75 Hard
Let's be honest - this isn't for everyone:
- If you have an eating disorder history (the strict diet can trigger)
- If you're recovering from injury (two daily workouts is non-negotiable)
- If you're in a major life crisis (this adds stress, not removes it)
- If you're looking for balance (this is about extremes)
- If you want flexibility (there is none)
Consider 75 Soft or The Great Lock In instead.
How Motion Helps You Be the 1% Who Finish
Motion Doesn't Make 75 Hard Easier (Nothing Should)
Let's be clear: Motion won't make 75 Hard easier. That would defeat the purpose. But it will help you track, stay accountable, and not miss anything that would restart your count.
The 75 Hard Tracking Essentials
Double Workout Accountability
Log both workouts separately. Motion tracks time, type, and the crucial "was it outside?" factor. Your daily dashboard shows 0/2, 1/2, or 2/2 - no guessing.
Water Intake Reminders
While Motion focuses on fitness, our community has created hourly water check-ins. 16 oz by 10am, 32 by noon, 64 by 3pm, 96 by 6pm, 128 by 9pm. Never scramble at bedtime again.
Progress Photo Nudges
Set a daily reminder in Motion. Same time every day. Most 75 Hard failures are forgetting the photo on busy days. Don't be a statistic.
The Workout Timer That Doesn't Lie
Motion tracks actual moving time. That 45-minute "workout" where you talked for 10 minutes? Motion knows it was really 35. No lying to yourself.
Community of People Who Get It
Motion's 75 Hard community isn't about sympathy. It's about accountability. They'll call you out on excuses and celebrate real victories.
The 75 Hard + Motion Strategy
Week 1-2: Survival Mode
Just log everything. Don't worry about performance. Focus on compliance.
Week 3-4: System Building
Use Motion's patterns to see your optimal workout times. Lock them in.
Week 5-8: The Danger Zone
This is when most quit. Motion's streak counter becomes your lifeline.
Week 9-10: Final Push
The community carries you. Your Motmot won't let you quit this close.
Day 75: Legend Status
Your Motion stats tell the story. 150 workouts. 75 outdoor sessions. Zero excuses.
Before You Start: The Preparation Most People Skip
The Pre-Challenge Checklist
Choose Your Diet NOW
- Research it thoroughly
- Shop for Week 1
- Know exactly what's allowed
- Have emergency compliant foods ready
Popular 75 Hard Diet Choices:
- Whole30 (clear rules, no counting)
- Macros/IIFYM (flexible but trackable)
- Keto (simple yes/no foods)
- Paleo (whole foods focus)
- Simple calorie deficit (just track honestly)
Plan Your Workout Split
- Workout 1: Morning (gym, yoga, intense)
- Workout 2: Evening walk/run (easier, outdoor)
- Backup plans for weather
- Travel workout strategies
Get Your Books Have 3-4 books ready. At 10 pages/day, you'll finish a 250-page book in 25 days.
Recommended reads:
- "Can't Hurt Me" by David Goggins
- "Atomic Habits" by James Clear
- "Extreme Ownership" by Jocko Willink
- "The Power of Discipline" by Daniel Walter
Set Up Your Tracking
- Download Motion for workouts
- Water tracking app or journal
- Photo storage system
- Reading log
- Diet tracking app if needed
Common Day 1 Mistakes to Avoid
Starting on a Monday - Start TODAY. There's never a perfect time.
Going too hard - This is a marathon. Don't destroy yourself Day 1.
Not telling anyone - You need accountability, even if they think you're crazy.
No backup plans - What if it storms? Gym closes? Have alternatives ready.
Underestimating water - A gallon is more than you think. Start early.
Not Ready for 75 Hard? Try These First
75 Hard Might Not Be Your Challenge (And That's OK)
75 Soft - The Sustainable Version
- One 45-minute workout daily
- Eat well with one treat meal weekly
- 3 liters of water
- Read 10 pages
- No restart rule - just keep going
The Great Lock In - The Flexible Transform
- 121 days (Sept-Dec)
- You make your own rules
- Focus on consistency over perfection
- Community-driven support
Winter Arc - The Seasonal Challenge
- 90 days (Oct-Dec)
- Similar to Lock In but shorter
- Perfect for building toward 75 Hard
Phase 1 (30 Days) - The Preparation
Some people do a 30-day strict challenge first to test themselves. All 75 Hard rules but shorter duration. If you complete it, you might be ready.
The Progressive Approach
Many successful 75 Hard finishers recommend:
- Start with 75 Soft (build habits)
- Do Phase 1 (test discipline)
- Attempt 75 Hard (complete transformation)
There's no shame in building up to it. There's only shame in not trying anything.
Frequently asked questions
If you have anything else you want to ask, reach out to us.
Can I do yoga or stretching as one of my workouts?
Yes, if it's 45 minutes of intentional exercise. Andy Frisella has confirmed yoga counts. But gentle stretching while watching TV doesn't. It must be a dedicated workout session with effort involved.
What if I'm sick during 75 Hard?
The official answer: push through or start over. The realistic answer: many people do light walks when sick and continue. But if you miss a workout or any other component, you must restart. Your choice, your consequences.
Can I drink flavored water or add electrolytes?
Plain water only for your gallon. You can drink other things additionally, but they don't count toward your 128 ounces. Electrolytes, flavoring, or anything else means it doesn't count.
Do the two workouts have to be different?
No, you could run twice, lift twice, or do the same yoga video twice. They just need to be separated by at least 3 hours and one must be outside.
What if there's a hurricane/blizzard/dangerous weather?
This is where mental toughness comes in. People have done workouts in garages with doors open, in hurricanes (carefully), and in -20°F weather. But use common sense - dying isn't mental toughness.
Can I use audiobooks for the reading requirement?
No. Andy Frisella specifically says no audiobooks. It must be physical reading - book or e-reader. This is about doing things you don't want to do, including sitting still to read.
What happens after Day 75?
You can move to Phase 1 of the Live Hard program (another 30 days of challenges), or simply maintain your new habits. Most people report keeping 60-70% of their 75 Hard practices long-term.
Is 75 Hard safe?
For healthy individuals, yes. But it's extreme by design. Consult a doctor before starting. Listen to your body regarding injury (but not comfort). Many people have completed it safely, but it's not without risks if done carelessly.
Your Fitness Journey Starts Here
Download Motion free and discover why this is the fitness app you'll actually keep using. Your future self (and your Motmot) will thank you.
