Welcome to day 1 of the Morpheus Recovery Challenge.
Now that it’s officially started, let’s talk about the rules, scoring, and how to get the win!
To get as many points as possible and give yourself the best shot at claiming the top spot, it’s important to make sure you understand how the scoring works.
There are 4 different ways to earn points:
1. Recovery score
2. Completing daily activities
2. Working out with Morpheus
3. Being consistent and hitting streaks
The single biggest way to earn points is the daily recovery score. Each day, you’ll earn the number of points equal to your recovery score. If your score is 87%, for example, you’ll earn 87 points in the challenge.
The higher your recovery score, the more points you’ll earn.
Scoring for daily activities:
Each day, you can earn up to 30 points by completing each of the 5 activities below. Being consistent and hitting each of these goals each day is also how you maintain a high recovery score and unlock bonus points from streaks.
7,000+ steps per day: 10pts
Sleep 8+ hours: 10pts
Sleep 7-8 hours per night: 5pts
Complete daily lesson: 10pts
Scoring for workouts:
Each calendar week (mon-sun), you can earn points for up to 4 workouts. You’ll receive 10 points for each workout, plus bonus points if you do recovery workouts.
A recovery workout is any workout that causes your recovery score to go up afterwards.
All the details on recovery workouts will be covered in an upcoming lesson, but the basic guidelines for recovery workouts are:
- Keep your heart rate in the blue zone for the vast majority of the time
- Workout for generally around 25-40 minutes
- Make sure your average HR for the workout is above 100bpm
- Have an RPE of 6 or lower.
- You can do a variety of different exercises, it’s totally up to you.
Recovery workouts can increase your daily recovery score from 1-7%. You’ll earn bonus points based on this number.
For example, if you do a recovery workout and your recovery score increase 5%, you’ll earn 10 points for the workout + 5 bonus points, for a total of 15pts.
You can do as many workouts throughout the challenge as you like, but you’ll only receive points for a total of 4 per week.
It’s important to keep in mind that the key to workouts in the challenge is balance. If you do too many workouts and/or too much intensity, your recovery score will be lower. If you don’t do enough workouts, or all you do is low intensity, your fitness may decrease.
Throughout the challenge, you’ll learn more about the most effective ways to build training programs using Morpheus.
Unlocking bonus points for streaks
Consistency is a major key to success in fitness and an important part of the challenge. You can unlock bonus points for hitting 7, 14, and 28-day streaks for hitting the daily goals for steps, sleep, and getting a recovery score.
To get into the top spots, you’re going to need to unlock as many of the streak bonus points as possible. Not only will this help you win, being consistent will also help you build the right habits to each your fitness goals.
Tracking your scores
You can see exactly what you stand in each of these areas by clicking on the “Scoring” tab next to the leaderboard.
These scores are updated in real-time so you will always know where you stand.
Note that because we have people from all over the world in the challenge, you may see people a day ahead of you based on time zones. You’ll see what day people are on listed in the scoring tab.
What to do next
Our goal is to help you take the next step in your fitness journey by unlocking the power of faster recovery and smarter training.
Over the coming days, you’ll learn a lot more about what recovery really is, how it’s related to stress, and why the 23 hours outside the gym have such a big impact on whether or not you achieve your fitness goals.
By the end of the challenge, whether you win first place or not, you’ll know exactly how to connect all the dots to drive meaningful (and sustainable) improvements in your fitness, health, and performance.
By completing this first lesson, you’ve earned points in the challenge!
To get more, all you have to do is make sure to take an HRV measurement so you can get a recovery score, and then hit at least 7,000 steps a day before getting a good night of sleep.
Finally, before tomorrow’s lesson, your homework is to take a few minutes to write down the answer to two important questions:
1) What is your single biggest fitness goal? In other words, what motivates you to get up, go to the gym, and put in the work day in and day out?
2) What is the main obstacle keeping you from reaching that goal?
Write the answers to these two questions down because we’ll refer back to them as we progress through the daily lessons.