5 Things to Know About the Popular 75 Hard Challenge

The 75 Hard Challenge has constantly gone viral for over 3 years. Let’s take a look into exactly what this challenge is and how to complete it.

What is 75 Hard?

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75 Hard was created by entrepreneur Andy Frisella as a personal challenge for himself to improve his mental discipline. He had great success on the program and told others about it on his podcast. 75 Hard is a part of a longer, year long program called Live Hard.

To complete the program, there are 5 rules to follow everyday for 75 days. If you miss one of the tasks, you go back to day 0.

Rule 1: Drink a Gallon of Water

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Participants must consume a gallon of water every day. Water is plain water and does not include any carbonation or any additives. 

Rule 2: Read 10 Pages of a Non Fiction Book

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Participants must read at least 10 pages of a non fiction book. The books should be books that will help improve a skill, and can include books like personal development books. 

Related: The Best Books for 75 Hard

Rule 3: Complete 2 Workouts a Day

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Participants must complete two 45 minute workouts a day. The workouts must be separated by at least 3 hours, and one must be done outdoors. Workouts can be any type of physical activity, like walking, running, or strength training. The only rule is that it must be done for the purpose of exercise. Normal daily activities like mowing the lawn, taking the dog for a walk, do not count.

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Rule 4: Follow a Diet with no Cheat Meals or Alcohol

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Participants must choose and follow a diet completely for 75 Days. Diets can include macro tracking, keto, or any diet or your choice. You may not cheat on the diet or have any alcohol.

Related: 1st Phorm App Review

Rule 5: Take a Progress Photo Every Day

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Participants must take a photo every day of themselves. This can be done any time during the day, it just needs to be done daily. 

75 Hard is Not a Fitness Challenge

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While many people think 75 Hard is a fitness challenge, it’s actually a mental program. The goal of the program is to improve discipline by adhering to these 5 tasks daily. The program is often incorrectly called a challenge or fitness challenge on social media. 

What Happens After 75 Hard?

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After completing 75 Hard, participants can choose to continue on with the Live Hard program. The Live Hard program is a one year program that includes different phases of 75 Hard. Each phase introduces new daily tasks in addition to the original. 

Is There a Soft or Modified Version of 75 Hard?

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There are no alternatives to 75 Hard. 75 Hard tasks must be completed to do this program. If any tasks are removed or modified, it does not count as completing the program. There are mentions of alternative programs on social media of a 75 Soft, but this is not a real program. 

How Much Does 75 Hard Cost?

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75 Hard and the Live Hard program are completely free progams. Andy Frisells provides the free guide on his podcast Real AF in episode 14: #75HARD: A Tactical Guide to Winning the War With Yourself. Andy does sell a book on his website that gets more into the precise details of the program, but it is unneccessary to purchase to do the program. 

Who Should Complete 75 Hard?

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75 Hard is a great program for anyone that is looking to improve their discipline and mental toughness. If participating in this program will change how you workout, make sure you consult a doctor before beginning. 


  • Ali Van Straten

    Ali Van Straten is the founder and journalist of Champagne and Coffee Stains. She is a Peloton expert, certified running coach and certified nutrition coach. Champagne and Coffee Stains provides information and resources on Peloton Interactive, running and recipes.

    View all posts https://www.champagneandcoffeestains.com

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