Here is a concise summary of the text:
**Challenge:** 30-day "Moore" workout challenge consisting of:
* 16km run
* 100 pull-ups, 200 push-ups, 300 squats (modified to 20 sets of 5-10-15)
**Author's Background:** Fairly fit, regular gym-goer (3 times/week, weightlifting & cardio)
**Key Takeaways from the Challenge:**
1. **Physical Changes:**
* Increased strength
* More defined body, especially lat muscles
* Gained 18kg of pure muscle mass (aided by protein shakes)
2. **Mental Challenges Overcome:**
* Food poisoning on Day 12 didn't stop the author
* Mental block on Day 21, but perseverance prevailed
3. **Outcome:**
* Completed the 30-day challenge
* Achieved a new level of physical fitness
* Developed greater self-pride, dedication, and persistence
* Decided to switch to daily CrossFit training
Here are the key facts extracted from the text, each numbered and in short sentence form, excluding opinions:
**Personal Background**
1. The author is a fairly fit person who goes to the gym three times a week.
2. The author's workouts include weightlifting and cardio.
**Challenge Details**
3. The challenge consisted of a 16 km race, 100 pull-ups, 200 push-ups, and 300 squats, repeated for 30 days.
4. The author was inspired by a friend who does CrossFit.
5. Classic Moore workouts typically involve wearing a 20-pound vest, but the author chose not to.
**Preparation and Consultation**
6. Before starting, the author consulted their doctor to ensure their body could withstand the challenge.
7. The author received tips from a friend experienced in CrossFit to help with the challenge.
**Challenge Experience**
8. The author trained at an outdoor gym in their neighborhood.
9. Day 1 of the challenge included running 16 km, followed by 20 sets of 5 pull-ups, 10 push-ups, and 15 squats each.
10. The author forgot to stretch before running on Day 2, leading to increased muscle soreness.
11. On Day 12, the author contracted food poisoning but continued with the challenge on Day 13 despite initial weakness.
12. Day 21 marked a turning point where the author's body and mentality were significantly affected by the challenge.
**Results**
13. The author noticed back muscle growth halfway through the challenge (around Day 15).
14. The author helped a friend move on Day 24, feeling more powerful than before.
15. The author gained approximately 18 kilograms of pure muscle mass throughout the challenge.
16. The author credits drinking protein shakes before each workout for the muscle gain.
17. The challenge concluded on Day 30, with the author feeling they had never been in better shape.