70 minutes of burpees last week. Your legs remember. This week we let them catch up and give your head some attention too. Keep your regular training. Refresh sits on top of it. Every day, 3 boxes: 🌙 1. Sleep Same bedtime all week. Phone across the room 30 minutes before. 🚶 2. Move easy 20 minutes on top of your normal training. Walk, bike, row, stair climber, yoga, Pilates, stretching, or your usual mobility routine. Keep it easy enough to hold a conversation. Training days count if you add the 20 minutes. Still beat up from burpee week? Take your regular sessions down a gear too. 🧠 3. Reset 10 minutes for your head, no scrolling. Pick one: a walk outside, a journal, a book, or a call to someone you've been dodging. Your walk can cover both boxes: walk for 20 minutes and spend at least 10 of them without scrolling. ✅ Your morning check-in Reply to this post with 2 numbers: * Boxes yesterday: out of 3 * Energy this morning: 1 to 10 Example: 3/3 · Energy 7/10 Keep it all in this thread. First check-in is tomorrow. 18 of 21 is the target. 📸 📸 📸 Want to share a moment from your week? Drop a pic/vid in the thread. The view. The book. Your porch. Your mobility or stretching routine. Your training. A note you wrote yourself. Totally optional. Posting on IG too? Tag @300hardway @frank_sepe and @zraz. We'll ask you directly before resharing anything on Project 300's socials.

3 things I plan to do this week: 1. Read 15 min daily from the same book - Taking Shape (book about the making of John Carpenter's Halloween) 2. Yoga 2 sessions (3rd if possible) 3. Journal for 5 minutes a day Drop yours below! 👇

October 12–18 Last week, we tackled 300 pull-ups. This week, we’re switching things up. Your challenge: Accumulate intentional movement throughout the week AND try at least 1 activity you don’t normally do. 🎯 PICK YOUR LEVEL 🟢 BASE: 150 minutes ⚪ STANDARD: 300 minutes 🔴 BEAST: 450 minutes 💪 WHAT COUNTS? Walking, running, lifting, cycling, swimming, hiking, yoga, Pilates, mobility, sports, or any other intentional movement. YES, your regular workouts count! 🔀 HERE’S THE TWIST Try at least 1 activity outside your normal routine. 🏋️ Always lift? Try yoga or swimming. 🏃 Always run? Try strength training. 🚶 Always walk? Try cycling or Pilates. 💪 Do everything? Pick something you’ve neglected. Even 10 minutes of something different counts. 📋 THE RULES ✅ Pick your level. Adjust if needed. ✅ Accumulate minutes over 7 days. No daily minimum. ✅ Mix activities. Your normal workouts count. ✅ Try at least 1 activity you don’t normally do. ✅ Modify as needed. Walking, seated exercise, and low-impact options all count. ✅ Recovery matters. Don’t push through pain or add unnecessary training. ✅ Track your minutes honestly. A missed target doesn’t erase your effort. No equipment or special app required. Just track your minutes on your phone, watch, or a piece of paper. Report your progress in your regular Friday check-in and share your final total here after the weekend. The challenge is optional and doesn’t affect Active 300 status. 👇 YOUR TURN! Drop 2 things in the comments: 1️⃣ BASE, STANDARD, or BEAST? 2️⃣ What’s the NEW activity you’re trying? Get moving. Try something different. Have some fun with it. LET’S GO, PROJECT 300! ⚔️💪

This week has been my best one in a while. I cant believe I did 2 runs in one week. And 200/300 tomorrow I finish off the 300. The foundations blocks feel amazing, it feels like learning the movements again. It felt so good to train for something I’ve been wanting to do for so long.

Don’t pick the number you wish you could hit. Pick the number you can promise.