by Will Grumke April 08, 2021 6 min read

When it comes to becoming the best version of yourself...

Whether that be mentally, physically, professionally, or within your relationships with friends & family...

The truth is, it all starts with your actions, and what you can control.

When you're able to do that, you can simplify your day-to-day thoughts and decision-making to help you move toward your goals, instead of holding you back.

A great way to learn how to do this is through the mental toughness development program, 75 HARD, created by 1st Phorm CEO, Andy Frisella.

But what is it?

What is 75 HARD?

75 HARD is a program that can help you change your life.

You can take control of your way of thinking, your health, and even the level of discipline that you take on any task in front of you.

Really, 75 HARD is a way for you to work on and develop mental toughness ... in every aspect of your life.

As Andy puts it, through 75 HARD, you can (and will) "100x the following traits in your life...":

• Confidence

• Self-esteem

• Self-worth

• Self-belief

• Fortitude

• Grittiness

• Discipline

By completing 75 HARD, you can take control of your life completely, and actually change your life forever!

How Can 75 HARD Help Me Reach My Goals?

That's a great question...

And actually, a great point too ... because 75 HARD is a program that CAN help you, but the program itself won't do the work for you.

You have to be willing to get uncomfortable, commit to doing the work, and actually EARN the changes you're looking for ... the changes the program was designed to help you develop.

By forcing yourself into uncomfortable situations and having to overcome obstacles on a consistent basis, "with zero compromises & zero substitutions", you can't help but grow from it!

That could mean making strides in your career ... gaining the confidence to start that new business ... strengthening the relationships that matter most in your life ... overhauling the way you think, and your ability to take action ... or even just being in the best shape of your life, as a direct result of the work you're putting in.

To put it simply, 75 HARD is a tremendous program for those looking to overhaul their lives, and become the best version of themselves.

The "crazy" part ... it's absolutely, 100%, no-strings attached FREE to participate in.

But what does taking on 75 HARD require?

The Rules of 75 HARD


For the first task, you must follow a nutrition plan that is designed for your goals, with zero alcohol, and no cheat meals. Period.

It doesn't matter if it's Keto, Paleo, Vegan, Flexitarian, etc ... if the diet is going to help you reach your goals, it can be whichever diet you want to follow!

There are a lot of people that use the 1st Phorm App to follow and track their diet.

Critical Task #1 can help you develop extreme discipline that you can utilize in all areas of your life, but especially when it comes to executing on your diet every single day.

Even though it's the most difficult part of the program for most people, you'll gain the discipline to control every decision you make ... no matter what situation you find yourself in.

Plus ... in addition to the discipline Critical Task #1 can help you create, executing this task for 75 days straight can help you be in the best physical shape of your life!


On each of the 75 days of 75 HARD, you must complete two 45-minute workouts, with one of those workouts being outside.

This means that no matter what the weather is (rain, snow, wind, or shine) you must work out outside for at least 45 minutes each day!

That said ... the type of workout doesn't matter, as long as you're getting your body up and moving, with the intent to get better every day ... it counts!

You can run, lift weights, go for a walk, do yoga, or even hit a cross-training workout in the back yard.

The important thing is that you get outside, battle through the challenges and excuses that will inevitably pop up along the way, and put in the work every single day.

Do that, and you will shift your mindset from making excuses on why the world is keeping you down, to someone who gets things done, and doesn't let excuses control them.

Critical Task #3 - DRINK A GALLON OF WATER

Drinking plenty of water is something we should all be doing anyway, whether we're taking on 75 HARD, or just want to look and feel our best!

Why is this important?

Well, drinking water is easy. It's something we do every day. The problem is, it's very easy to overlook this task ... and get behind for the day.

The reason it's important to execute on this every day, is because we can't let the small details slip through the cracks, and turn into larger issues.

If we slip up and get behind on our water, not only are we not giving our body what it needs to operate at its best ... but we are also setting ourselves up to fail 75 HARD!

Learning how to execute on this simple task is extremely important, and something that can benefit you in several other areas of your life, not just with the program.

Critical Task #4 - READ 10 PAGES

For task #4, you'll need to read AT LEAST 10 pages of a non-fiction, educational book, that can be used to improve any area of your life.

That can mean books about entrepreneurship, personal development, or a job/career-related topic ... but regardless, you must read 10 pages (or more) of a book every day.

Now ... 10 pages is the MINIMUM. If you'd like to read more, that's perfectly fine!

You just need to make sure you physically read those 10 pages (audiobooks do not count) on a daily basis.

One great recommendation for reading during 75 HARD would be 75 HARD: A Tactical Guide To Winning The War With Yourself, a book Andy Frisella specifically wrote about 75 HARD, plus the lessons and experiences that he's learned over his last 21+ years in business!


When you commit to doing 75 HARD, and truly follow the program perfectly ... the physical results will speak for themselves.

The first few pictures will be tough to take, just like taking the Starting/Day 1 Photos for our 8-Week TransPHORMation Challenges in the 1st Phorm App that we hold several times per year...

But, as you make your way through the program, and start to notice the physical changes taking place ... taking your progress pictures will become something you actually look forward to!

That said, the progress picture is the most failed Critical Task in 75 HARD, because it is so simple...

All you have to do is take a progress picture of yourself once a day, but it's extremely easy to forget.

Remembering to execute on this task each day can help teach you that every detail matters, whether that be your diet, exercise, water consumption, sleep, heck ... even the amount of stress that you face every day.

It all matters, as small and insignificant as it may seem.

And the most important thing to remember, is that you still need to execute on those small details, and overcome those little challenges ... every day, if you want to continue to progress toward your goals.

Should you do 75 HARD?

Honestly, that's tough to say.

Can it help anyone? Absolutely!

Completing 75 HARD, and developing the traits and habits necessary to succeed in life, can truly be beneficial for anyone.

But it can only help you if you commit to doing the work, and follow the game plan with zero excuses and zero substitutions.

If you aren't willing to do that, then 75 HARD isn't right for you.

That said ... 75 HARD is not easy, but if you want to learn the skills necessary to take complete control of your life, this program can help you do just that!

Tap here to learn more about 75 HARD.

Are you ready to become a better, stronger, more driven version of yourself?

Get started today.

IMPORTANT: It should be noted that you should always consult with your doctor before attempting 75 HARD, or any new physical activity, program, or exercise.

Will Grumke
Will Grumke

NASM Certified Personal Trainer, NASM Certified Nutrition Coach, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, NASM VCS Virtual Coaching Specialist, CrossFit Level 1 Trainer