The Integrity Workout at Rich Man’s Gym


The Integrity Workout at Rich Man’s Gym

What is your current level of integrity?  If you say you’re going to do something, do you get it done regardless of time, effort, and/or life getting in the way?  The Integrity Workout will help you practice your integrity.  Can you then roll that integrity into the rest of your life?  Where do you need more integrity in your life?  Is it in your physical training?  Maybe at work?  What about your relationships?  What does that word even mean?  More importantly, what does it mean to you?  Do you have integrity or is it something that you do?  By the definition, integrity is a noun.  Meaning it’s something that you have.  But I’ll go so far as to say it’s also something you do.

Integrity Workout Summary:

Two miles of running with a calisthenics drill of 50 reps every quarter mile…  Completer all stations and finish for time.  Your time.  Most importantly, get the distance, get the volume.

  • 1/4 mile run
  • 50 Squat Jacks
  • 1/4 mile run
  • 50 Burpees
  • 1/4 mile run
  • 50 Lunges p/ leg
  • 1/4 mile run
  • 50 Shoulder Touches p/ side
  • 1/4 mile run
  • 50 Jumping Jacks
  • 1/4 mile run
  • 50 Squats
  • 1/4 mile run
  • 50 Push Ups
  • 1/4 mile run
  • 50 Sit Ups

integrity (n.)  c. 1400, “innocence, blamelessness; chastity, purity,” from Old French integrité or directly from Latin integritatem (nominative integritas) “soundness, wholeness, completeness,” figuratively “purity, correctness, blamelessness,” from integer “whole” (see integer). Sense of “wholeness, perfect condition” is mid-15c.

the integrity workout

The Integrity Workout:  What Rich Man’s Gym was built to do.

I like the second definition myself.  Whole and undivided.  Strength and Conditioning for body, mind and spirit.  This is exactly what Rich Man’s Gym is all about.  Looking at the first definition, we see “the quality of being honest and having strong moral principle; moral uprightness.”

The work must get done. That is the primary purpose of this routine.  You getting the work done should be first and foremost.  All of it.  Take as much time to get it done but you have to get it done.  All of it.  50 reps per drill.  From there it’s about how fast can you do it but most importantly, it’s about doing what you say you’re going to do.

How often do you say you’re going to do something, start doing something, it gets hard and we start looking for excuses and shortcuts to minimize the “pain” of what we’re trying to do.  Integrity means finishing what you start no matter how hard it gets and no matter how bad you want to quit.

When on a long trek, it’s OK to quit whenever you like, as long as your feet keep moving.

-From The Hidden School by Dan Millman

The Integrity Workout:  When and Where?

This is a workout to do once a month.  First time you do it, do your best and record your time.  Also, record what you learned from this workout.

  1. How long did it take?
  2. Have you done all the work?
  3. What did this workout teach you about integrity?

Wait 4 weeks, doing your regular trainings and practices and repeat this workout again.  Do this for 12 months.  Where will you be in 12 months?  What will happen in your everyday life?

Remember, where do you need more integrity?  Can you take the lessons learned from pushing harder here into the rest of your life?

Inspiration Behind The Integrity Workout

There was a show on The History Channel called The Selection.  It was a “reality” show where they took regular Janes and Joes and ran them through a mock up of a Special Opps selection process.  Think BUD/s for civilians.  In one of those episodes, they had the candidates do an evolution called INTEGRITY.  Very similar to what we have here.  The only caveat here is that there were hidden cameras making sure that they actually did the 50 reps at each station.  For the one who missed the number, they were given the opportunity to fess up and make amends by paying back his buprees.

So in your life, the lesson is, if you say you’re going to do something, do it.  And if you’re not 100% certain that you completed all your reps, do more.  Let’s say you lost count around rep number 27.  If you’re not 100% sure you did 50, do more.  Do enough to know you did at least the 50.  In fact, I think that’s the final word, at Rich Man’s Gym and for The Integrity Workout, do enough to KNOW.