Note: This post was modified in 2023 for formatting and brevity

Who would want to do this to themselves? David Goggins. He’s a former Navy SEAL, world record holder for the most pull-ups in 24 hours (4,030), and an ultramarathoner. He’s kind of a badass.

Goggins created the “4 x 4 x 48” challenge, where participants run 4 miles, rest for 4 hours, and repeat for 48 hours. That’s almost two MARATHONS in two days. It’s about pushing through mental barriers and adapting if needed: walk, ride a bicycle, or do calisthenics.

I decided to take on this challenge for three reasons:

  1. Combat procrastination How can waking up at irregular hours and running help with procrastination? The ability to overcome mental barriers and force myself to do something that I would rather put off will be strengthened by completing this challenge. This will help me with overcoming the mental hurdles that I experience with procrastination.

  2. Test the 40% rule David Goggins has a rule called the “40% rule” which states that when the mind and body tire out, we are only at 40% of our true potential. I wanted to put this rule to the test.

  3. To add a story to my cookie jar For me, a central aspect of life is about creating great memories and stories with the people around me. I attempt to continuously add to my “cookie jar” as life goes on by seeking out new experiences.

The Challenge

On January 28, we somehow managed to gather together seven tough, driven friends to take on this behemoth of a challenge. I was extremely surprised by the willingness of people that I had just met to do this challenge with me. I have made some of my closest friends through attempting this challenge with people I had met a few days before. I am grateful for the bonds that going through a physical and mental struggle together formed with my new friends.

The main struggles throughout the challenge were sleep deprivation and physical deterioration. As someone who can barely function on 6 hours of sleep, I had to persevere on a maximum of 3–4 hours for each day. I ran the first 24 miles and had ample time to get a good four hours of sleep in between sets on the first day. However, on my second midnight run, my ankle started giving out while “running” at around a 13-minute mile pace. By taking Goggins’ advice, I was able to do the next two sets of 4 miles walking.

Walking has a couple of benefits and disadvantages during this challenge. By walking, I was able to keep going in the challenge without risking further injury. On the other hand, I would only have around 2 hours of rest in between sets leaving a tough decision between showering or getting one good sleep cycle in before my next run.

During my 30th mile, I had great doubts about my ability to finish the challenge. To spare the details, I will just say that I was very close to being unable to control my bowels. After finishing my 32nd mile, I decided to transition to riding a bike. Looking back, this decision to continue may have been poor for my physical health, but I still do not regret it. The experience of being able to push my mental barriers to their limit was priceless.

I biked until the last 4 miles, where I ran on the track with the remaining 2/6 friends that persevered until the end of the challenge. On mile 46, a golf ball-sized blister forming on the underside of my foot popped, forcing me to limp the last two miles. Despite the excruciating pain and exhaustion I was feeling at the finish line, I was in a state of absolute bliss.

Reflections

Reflecting on the experience, I am very happy that I was able to be surrounded by such inspiring individuals in such a humbling challenge.

I have a newfound greater appreciation of the mind’s ability to consciously persevere through obstacles to achieving a goal. Recently, I have noticed myself thinking back to the challenge when I am procrastinating on an assignment or pressing the snooze button and instead using my willpower to overcome hurdles and wake up early or start an essay a couple days in advance.

I definitely appreciate the beauty of sleeping more, and how not getting enough sleep can take a real toll on the mind and body. I do not think I have ever been as tired as I was when I had to wake up for the second 4 AM run on 1 hour of sleep.

If you are thinking of doing the challenge, please make sure to take the proper safety precautions, prepare, and never run/walk/bike alone if you are not feeling well. Drink lots of fluids, eat foods high in carbohydrates, and wear sunscreen!

When done safely, the 4x4x48 challenge can have a profound impact on anyone’s life and mind, and I recommend it to anyone who is looking to improve their mental self-talk or add a story to the “cookie jar”.