Here is a concise summary of the text:
**Title:** 30-Day "Murphy" Fitness Challenge
**Overview:**
* The author, already a fit person, took on a 30-day intense workout challenge inspired by CrossFit, consisting of:
1. 1,600m run
2. 100 chin-ups
3. 200 push-ups
4. 300 squats
5. Another 1,600m run
* The challenge pushed their physical and mental limits, with struggles including food poisoning on Day 12.
* Despite doubts and extreme fatigue, the author persevered, driven by determination.
**Results:**
* Increased overall strength
* More defined physique, especially in the back muscles
* Gained 1.8 kg of muscle mass
* Improved mental toughness and self-pride
* Realization that personal limits are largely psychological
Here are the key facts extracted from the text, without opinions, numbered and in short sentences:
**Personal Background**
1. The author is a very fit person who goes to the gym three times a week.
2. Their regular exercises include weight lifting and aerobics.
**The Challenge**
3. The challenge consisted of a daily workout for 30 days, inspired by CrossFit.
4. The daily workout included:
* 1,600 meter run (twice)
* 100 chin-ups with an overhand grip
* 200 push-ups
* 300 squats
**Preparation and Guidance**
5. The author consulted their doctor before starting the challenge.
6. A friend, who had joined CrossFit, provided tips for the challenge.
7. Recommended tips included:
* Eating a heavy carb meal a few hours before the workout
* Having a protein bar 30 minutes before the workout
* Not sprinting through the first 1,600 meter run
* Taking breaks (30 seconds between repetitions, 3-4 minutes in the middle)
**Challenge Experience**
8. The author started the challenge on a specific day (mentioned as "the 11th").
9. On the 12th day, during the second week, the author contracted food poisoning.
10. Despite this, the author continued the challenge after recovering.
11. The turning point was on the 21st, when the author's body and mind were particularly exhausted.
**Results**
12. The author became much stronger over the course of the challenge.
13. They helped a friend move furniture to the fourth floor without an elevator.
14. Their body became more defined, especially in the latte muscles in their back.
15. The author gained approximately 1.8 kg (pure muscle mass) over the 30 days.
16. Drinking protein shakes before each workout was seen as helpful for muscle gain.
17. The author's abs became more visible by the end of the challenge.