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Do something so difficult, one time a year, that it reshapes the other 364 days. Find your challenge. Train with your tribe. Show up anyway.
Misogi draws from ancient Japanese Shinto purification. The modern version, popularized by Dr. Marcus Elliot, distills it into four unbreakable principles.
You should have a genuine 50/50 shot at finishing. Not symbolic difficulty — real uncertainty. If you know you'll complete it, it's not your Misogi.
Safety is non-negotiable. Push limits intelligently — bring water, a phone, a partner. The goal is to test your edge, not erase it.
The more uncommon your Misogi, the better. Remove familiar metrics and you remove your mind's ceiling. This isn't a race — it's yours alone.
Don't Instagram it. Don't broadcast it. When you remove social validation, something deeper activates. Do it for yourself — not your followers.
Carry a 30–45 lb pack 100 miles within 40 hours. Sleep deprivation, joint attrition, and relentless forward movement.
Sign up without having run more than 5 miles. Train from scratch in 18 weeks. The distance that breaks runners isn't the miles — it's mile 20.
Walk 100K steps — roughly 45–48 miles — in a single day. Relentless forward motion until the body and mind surrender.
Plan and execute a 7-day solo wilderness traverse. Navigation, weather, and solitude become your teachers.
Summit a technical peak and return in a single day — starting at headlamp-dark, finishing at dusk.
Pack nothing but water and shelter. 72 hours alone in wilderness. Fasting amplifies everything: awareness, fear, and eventually clarity.
1,000 reps of combined bodyweight movements in a single day. Structure it however you need. Just finish all 1,000.
Swim one mile in open water below 50°F. The water doesn't care about your feelings — and that is exactly the lesson.
Exclusively cold showers for 30 days. The real Misogi is the moment before you turn the handle. Every single day.
No screens, no music, no talking. Five days with only a journal. Most people have never truly been alone with themselves.
One book per week for a year. Choose books outside your comfort zone. Knowledge accumulates. So does discipline.
Sign up for a sanctioned meet with 16 weeks to prepare. Step onto the platform in front of judges. Perform under pressure.
Five honest questions. One challenge that will define your year.
A Misogi should scare you — but you still show up prepared. These progressive plans get you physically and mentally ready to attempt with full commitment. Not to guarantee success. To earn the right to fail trying.
20 lbs for 3–5 miles, 3x/week. Focus on foot care, blister prevention, pack fit. Tendons adapt slower than muscles.
Increase to 30 lbs. Long rucks to 12 miles. Back-to-back weekend days. Pace: 3 mph sustained.
Long rucks to 20–25 miles at full weight. One 12-hour overnight ruck for sleep deprivation practice.
Full kit, full nutrition plan. Identify what breaks before the real thing.
Reduce mileage 60%. Prep gear and logistics. The training is done — trust it.
Run/walk intervals 3x/week. Register for your race now — commitment activates everything.
Continuous easy running. Long run grows 5 → 12 miles. Add one weekly tempo run.
Long runs reach 18–20 miles. Practice race nutrition every 45 min.
Half-marathon tune-up. Mileage drops — trust the process.
Short easy runs only. Carbohydrate load 2 nights before. Mile 20 is not the end — it's the beginning.
4 hikes/week. Stairmaster for vertical simulation. Bulgarian split squats, step-up carries.
Long hike targets 3,000 → 7,000 ft gain. Two hikes above 10,000 ft for acclimatization.
10–12 hour hike starting before sunrise. Practice headlamp and layering in darkness.
Short hikes only. Know your turnaround time — summit fever kills judgment.
2-minute cold showers daily. Swim 1 mile in pool 3x/week. The gasp reflex is your first obstacle.
10-min sessions at 55–60°F with a spotter. Survive → breathe → relax. Performance follows calm.
Sessions at 50°F or below. Complete one 800m cold water effort.
One final 600m cold water rehearsal. Warm clothes and safety escort ready. Enter the water.
Phone away by 9pm. 20-min daily journaling. Sit in stillness 10 min — no input. Harder than it sounds.
Two 24-hour phone-free days. One night alone camping. Silence at meals. Observe what surfaces.
Site selection. Pack minimal. Prepare a journal and a simple intention.
Go. Days 1–2 restless. Days 3–4 shift. Day 5 you understand something you cannot read about.
A Misogi is personal — but it doesn't have to be lonely. Form a pod of up to 6 people attacking the same challenge. The code is your door. No signups required.
Name your pod, pick your shared challenge, get a unique 6-character code.
Send it to your people — text, DM, wherever. They paste it to join instantly.
Post milestones, track progress, fire up your teammates. The group wall is yours.
You still go alone. But you got there together. That's the whole point.
Start a pod for you and your people.
Got a code? Enter it and your name below.