75 Hard Challenge Checklist

The 75 Hard Challenge Checklist is designed to guide you through the rigorous 75-day mental and physical transformation program. It encompasses daily tasks that focus on fitness, diet, learning, and personal development to push your limits and instill discipline, resilience, and perseverance.

Follow a strict diet - no cheat meals, no alcoholWorkout twice a day for at least 45 minutes - one session must be outdoorsDrink 4 liters (about 1 gallon) of waterRead 10 pages of a non-fiction or self-help bookTake a progress photo

Review progress photos and note physical changesReflect on mental and emotional growthAdjust goals and strategies as needed

Day 15: Reflect on the initial phase and challengesDay 30: Evaluate dietary and fitness adjustmentsDay 45: Midway point - assess overall progress and resilienceDay 60: Final push - focus on finishing strongDay 75: Completion - celebrate your achievement and plan next steps

Assess physical, mental, and emotional growthIdentify habits to continue post-challengePlan for maintaining or increasing gains

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