How to win the 30-day challenge

Welcome to day 1 of the Morpheus 30-day Recovery Challenge.

Now that it’s officially started, let’s talk about how you can get the win!

To get as many points as possible and give yourself the best shot at claiming the top spot, there are 5 things you’ll need to do consistently over the next 30 days:

– Measure your HRV to get a recovery score each day
– Get at least 8 hours of sleep per night
– Be active enough to get 7,000 steps (or more) each day
– Incorporate at least 2-3 recovery workouts into your weekly training
– Complete the daily lesson and apply what you learn

If you do your best to check each of these boxes over the next 30 days, you’ll be on the path to the top.

You can see exactly what you stand in each of these areas by clicking on the “Scoring” tab next to the leaderboard.

The reason you’ll be rewarded with points for each of these is because they are all an incredibly important part of improving your recovery.

You’ll also be able to unlock bonus points by hitting streaks because consistency is a major key to success in fitness and that’s what this challenge is all about.

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.

Action step

By completing this 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.