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300 Challenge: Train for Adventure.

Ann Arbor Adventure Club
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Endorsed by Curators:
Feb 10 8:00AM - 9:00AM

What we'll do
A 300 Challenge is a 3-part physical fitness test inspired by Americas force recon marines, navy seals and army rangers. The 300 Challenge is a fitness test measuring strength, stamina and cardiovascular endurance. The purpose of this version, designed by trainer Chris Kruger, is to help you transform your body and achieve true health and fitness. That means naturally looking your best, feeling your best, and being your best.

The 300 Challenge is composed of 3 events. They do not require abundant athletic ability, talent or skill beyond doing the basics of pull-ups, push-ups and running 3 miles. The most important thing to know is its totally okay to score 0 points on the 300 Challenge. Real champions show up and give their best effort every time. The event is about perseverance. Be persistent and the results will come. Make it happen.

The Events
0) Dynamic stretching warm-up: https://tinyurl.com/yaeclysy
1) Pull-ups till failure (at pull-up station on the fitness loop), followed by 5 minutes rest
2) Push-ups till failure
3) 3 mile walk/run (on the fitness trail)
Bonus :) Coffee at Argus Farm Stop, Mighty Good Coffee, or Black Diesel Coffee

The first event is a maximum set of pull-ups. Rest up to 5 minutes while you catch your breath and prepare for the second event, maximum push-ups. The final event in the 300 Challenge is the 3-mile walk/run. For the walk/run, its mandatory to use nose breathing in the beginning. Make all your inhales and exhales breathing exclusively through your nose. Breathing in this manner ensures your heart rate stays low enough to condition your aerobic energy system for maximum fat metabolism. Continue using nose breathing until you can complete 3 miles in 36 minutes or less.

This is vital for your overall conditioning and enhancing your ability to use stored body fat for fuel. If you start to get out of breath while breathing through your nose, slow down. In the beginning you should be using a comfortable pace for the entire walk/run. Go slow at the start and youll build the aerobic base and fat metabolism you need to go fast and finish strong later on.

The challenge does not take athletic ability, skill or talent. The only requirement is perseverance. Strive to improve in each category every week as you progress towards scoring 300 points. The biggest success stories come from people who repeatedly score 0 on the 300 Challenge. They keep showing up and they make it happen. The toughest point to score in any category is the first point! Keep working, stay positive, and youll get there. Even if it takes you a year to get your first pull-up, it will be worth it!

Its also okay if your score doesnt increase each week. Your progress doesnt have to be linear. You might dip in one event on a given week, but the overall trajectory is still moving you onwards and upwards. Show up and give your best effort as you strive for your goals. You will get there eventually and along the way you will find true health & fitness, that magical point at which you look, feel and perform as well as you possibly can. Make it happen. - Chris Kruger, kruger10challenge.com

What to bring
water bottle, exercise bands for pull-ups (if necessary), stopwatch

Important to know
Scoring. Each event is a minimum of zero and a maximum of 100.

Pull-up
Men: 5 points each, 20 scores 100.
Women: 20 points each, 5 scores 100.

Push-up
Men: 2 points each, 50 scores 100.
Women: 5 points each, 20 scores 100.

Run/walk
Men: to max this, must complete in 18 min. or less. For each 10-second interval after 18:00, subtract 1.
Women: to max this, must complete in 24 min. or less. For each 10-second interval after 24:00, subtract 1.

How to find us:Meet at the red pavilion at the Medford Road entrance of County Farm Park

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