Blue Whale Martial: The 50 Day Challenge for Fighters and Self Defense Practitioners
“Forget everything you know about the Blue Whale.”
Have you heard of the infamous “suicide game”?
The TV show “Le Iene” just relaunched the news. The Internet has gone crazy.
People are looking for the 50 rules of the game , they are calling for censorship, they are fueling panic.
But behind the urban legend, probably orchestrated by Russian propaganda, there is… nothing.
An illusion. A viral fake news , old and recycled.
But you know what?
We took it and turned it on its head .
We turned it into a real , physical, brutal, intense — but most of all, life-saving — challenge .
No one wants to drive you to suicide.
At most they will make you give up… being a mediocre version of yourself.
Welcome to the Blue Whale Martial : 50 straight days of morning slaughter.
No technique. No fighting. Just pure conditioning , done before work.
Because if you’re a warrior, you don’t need motivation: you need a mission .
And this is yours.
Do you think you can do it? Or do you want to give up like everyone else?
You get up at dawn, you work out, you send the proof to your curator (aka coach), and then you go about your life.
But after 21 days, your body starts to change.
After 30 days, your mind restructures.
After 50 days… you are the whale . Strong. Heavy. Unstoppable.
First rule of the game? You don’t tell anyone.
They have to understand it from your eyes. From your muscles. From your new gaze.
If you just want to train as usual, this is not for you.
But if you want to radically change the way you train, wake up, eat, think and live…
So take a breath.
Because the toughest game you’ve ever played is about to begin.
These days in Italy people are talking about this macabre game called Blue Whale.
Blue Whale, is the suicide game that most likely does not exist, an old story that is back in the news in Italy following the TV report by Le Iene.
But more than a story from the “bad Internet” it seems like a “fake news” bounced and made to bounce, it seems, by the Russian government of Vladimir Putin.
In addition to having more details on this macabre ritual, the public has started to look for what the 50 rules of the “game” are but we don’t care about this game because we have the Blue Whale Martial where no one wants to make you commit suicide but at most give up completing these 50 days of pure morning massacre.
- Do you want to give in?
- Do you think you can do it?
- Do you want to accept the challenge?
This approach is designed for you who are a worker and who think you never have time but at the same time want to turbocharge your preparation with 50 days of morning training to integrate with your martial arts training.
This game is designed to get you to train in the morning for 50 days and continue your athletic preparation with a double daily workout, the blue whale and your martial art in the evening.
This approach after 21 days will make you change your habits and you will see your way of eating and training with a new perspective.
Will you feel like you can’t do it? Probably yes, but that’s exactly what it’s for, to go beyond your beliefs and your will.
Ps. I’ve often used 5:20 as my alarm but it depends on what time you go to work.
The 50 Rules of the Blue Whale Martial
Always starts on Monday – 50 days of non-stop morning massacre. No excuses.
Week 1: The Whale Awakens
Day 1
Shirtless photo + shorts with your weight written on your chest.
Send photo to your curator.
5 rounds of rope + 60 pushups.
Day 2
⏰ Wake up at 5:20.
Run with the compilation sent by the curator.
Training ends when the music ends.
Day 3
Write on your hand with a marker: “I only eat clean!!”
Send the photo every morning for 21 days.
Today I rest.
Day 4
⏰ Wake up at 5:20.
Draw a kettlebell on a piece of paper and send the photo to the curator.
️ 5 rounds of rope + 100 kettlebell swings.
Day 5
⏰ Wake up at 5:20.
Write “YES” on both legs.
500 bodyweight squats.
Day 6 (Saturday)
⏰ Wake up before 9am
. ❓ Mystery Challenge (you will receive instructions from the curator).
Day 7 (Sunday)
♂️ 1-hour relaxed walk in a park.
Write on your hand “I eat clean on Sunday too!!”
Send photo to curator.
Week 2: Overcoming
Day 8
⏰ Wake up at 5:20.
Run with the curator’s compilation.
Day 9
Conquer your fear: learn the no-hands front somersault.
Day 10
⏰ Wake up at 5:20.
10 rounds of rope + 100 pushups.
Day 11
⏰ Wake up at 5:20.
3 rounds of rope + 100 pull-ups + 100 squats.
Day 12
Full day watching boxing, Muay Thai, MMA.
Take a day off.
Day 13
15 rounds of 3 min on the bag (1 min rest between rounds).
Day 14
⚖️ Weigh yourself.
Relaxed breakfast outside.
1 hour of bag or shadowboxing.
Week 3: Construction
Day 15
⏰ Wake up at 5:20.
Run with compilation → end = end of training.
Day 16
⏰ Wake up at 5:20.
Draw a kettlebell, send the photo.
️ 3 rounds of rope + 25 minutes of kettlebell swing (count reps).
Day 17
⏰ Wake up at 5:20.
10 rounds of shadowboxing or Thai boxing.
Day 18
⏰ Wake up at 5:20.
600 crunches.
Day 19 (Friday)
Rest.
Day 20 (Saturday)
Training with your coach → reliability test.
Day 21 (Sunday)
Video call with another “whale” or the curator.
1 hour of sack time.
Week 4: Real Effort
Day 22
100 push-ups.
50 flights of stairs (find stairs if you don’t have them!).
Day 23
❓ Mystery Challenge → the coach will tell you.
Day 24
Secret task → assigned by the curator.
Day 25
⏰ Wake up at 5:20.
Free in-person training with another whale.
Day 26
Coach tells you what to do. Do it. No arguing.
Day 27
⛰ Go to the top of a mountain.
Take a picture of yourself and send it to the curator.
Day 28 (Sunday)
Total silence day.
♂️ Do what you like, no sugar.
You can indulge in your favorite meal (no junk food).
Week 5–7: Final Massacre
Days 29 → 49
Day 29: Record a voicemail saying “I’m ready to get out of the whale.”
Rest.
From day 30 onwards, alternate these two routines for 20 days:
- ️ Routine A (even days):
– 3 rounds rope +
– 100 pull-ups
– 100 push-ups
– 100 squats - ️ Routine B (odd days):
– 3 rounds rope +
-️ 100 kettlebell swings
– 100 push-ups
– 100 alternating lunges
If you can’t do pull-ups, use resistance bands. No excuses.
Day 50 – The Return from the Deep
Shirtless pic with new weight written on chest.
Send to curator.
Get your life.
You’re out now. But you’re also new.
Final note:
This is not just a physical challenge.
It is a martial rite, a mental reset.
The first rule of the game is: do not talk about it.
They must understand it from your eyes, from your gaze, from your transformation.
The 50 Rules of the Blue Whale Martial
The complete list of the morning challenge that will wake you up… and maybe change you forever.
Have you ever wondered what would happen if, for 50 consecutive days, you woke up every morning at dawn to test your body, mind and spirit?
Not for fashion. Not for others. But to prove to yourself that you can dominate your day before it even begins.
This is not a challenge for everyone.
It is a challenge for those who fight. On or off the mat, the ring, the street or life.
Blue Whale Martial Arts is a “game” in name only: it is actually a ritual of brutal discipline , designed to awaken you, transform you, and develop the mindset of an operator — not a spectator.
In this table you will find the 50 rules , one for each day.
⚠️ We always start on Monday.
Each task has a goal: to break your excuses, eliminate laziness, build muscle and resilience, inside and out.
You can copy them, print them, share them, follow them.
But most of all: put them into practice.
Welcome to the 5:20 AM battlefield.
| Day | Rule |
|---|---|
| 1 | Take a picture of yourself shirtless and wearing shorts with your weight written on your chest. Send the photo to the curator, then do 5 rounds of rope and 60 push-ups. |
| 2 | Wake up at 5:20. Run with the compilation sent by the curator. Finish the workout when the music stops. |
| 3 | Write on your hand “ I only eat clean !!” for 21 days. Send the photo every morning. Today I rest. |
| 4 | Wake up at 5:20. Draw a kettlebell on a piece of paper, send the photo, then 5 rounds of ropes and 100 kettlebell swings. |
| 5 | Wake up at 5:20. Write “YES” on your legs and do 500 bodyweight squats. |
| 6 | Wake up before 9:00. Mystery challenge (today is Saturday). |
| 7 | Walk 1 hour in a park. Write on your hand “I eat clean even on Sundays!!” and send the photo to the curator. |
| 8 | Wake up at 5:20. Run with the curator’s compilation. Stop only when the music ends. |
| 9 | Overcome Your Fear: Learn the No-Hands Forward Flip. |
| 10 | Wake up at 5:20. 10 rounds of rope + 100 pushups. |
| 11 | Wake up at 5:20. 3 rounds of rope + 100 pull-ups + 100 squats. |
| 12 | Day dedicated to watching boxing, Muay Thai and MMA matches. Take a vacation. |
| 13 | 15 rounds of 3 min on the bag with 1 min rest. |
| 14 | Weigh yourself, then a relaxing breakfast. 1 hour of bag or shadowboxing. |
| 15 | Wake up at 5:20. Run with the curator’s compilation. |
| 16 | Wake up at 5:20. Draw a kettlebell, send the photo, then 3 rounds of rope + 25 min swing (count reps). |
| 17 | Wake up at 5:20. 10 rounds of shadowboxing (boxing or thai). |
| 18 | Wake up at 5:20. Do 600 sit-ups. |
| 19 | Rest. It’s Friday. |
| 20 | Train with the curator: reliability test. |
| 21 | Video call with another whale or the curator + 1 hour of bag. (Sunday) |
| 22 | 100 push-ups + 50 flights of stairs on foot. |
| 23 | Mysterious challenge decided by the curator. |
| 24 | Secret task given by the curator. |
| 25 | Wake up at 5:20. Free training with another whale. |
| 26 | Perform the workout decided by the curator. |
| 27 | Wake up at 5:20. Climb to the top of a mountain, take a photo and send it. |
| 28 | Silence day. No sugar. Just do what makes you feel good. (Sunday) |
| 29 | Record a voicemail: “I’m ready to get out of the whale.” Rest today. |
| 30–49 (tied) | Routine A: 3 rounds rope + 100 pull-ups + 100 push-ups + 100 squats. |
| 31–49 (odd) | Routine B: 3 rounds rope + 100 kettlebell swings + 100 push-ups + 100 alternating lunges. |
| 50 | Take a new shirtless photo with your updated weight. Send to curator. Get your life. Finish! |
Blue Whale Martial Calendar – 50 Day Challenge
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Usage Tips:
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Fill it out by hand every morning (or immediately after your workout).
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Use colors: red for ❌, green for ✔️.
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If you want, add a rating from 1 to 5 to your daily performance.
What you need to start the Blue Whale Martial
Get ready. You don’t need much, but what you do need is essential:
1️⃣ 1 jump rope – to start each session with a pumping heart
2️⃣ 1 kettlebell or dumbbell – to build functional strength and endurance
3️⃣ 1 pull-up bar (or elastic bands) – to really test your determination
4️⃣ 1 permanent marker – to mark your commitment on your skin every day
5️⃣ 1 alarm clock (physical or digital) – because 5:20 a.m. won’t wait for you
6️⃣ 1 Telegram / WhatsApp group or your “curator” – to make your challenge real and not give up
7️⃣ Discipline. Lots of it. – The one thing that no one can give you for free.
Don’t wait for the perfect gear. Start with what you have. The Martial Whale doesn’t want excuses, he wants action.
The Hidden Benefits of Blue Whale Martial
Why actually do it?
Yes, after 50 days you will have more breath, more muscles and more consistency.
But real change is not seen in the mirror.
Real change is mental , behavioral , ritual .
Here’s what you actually train, day in and day out, at 5:20 in the morning:
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The ability to take action even when you don’t feel like it
( Discipline > Motivation. Always. ) -
Your fatigue tolerance threshold
( You don’t quit because you’re tired. You quit because you’ve decided enough is enough. ) -
The conscious choice of discipline over comfort
( Every morning is a victory over the laziness that sabotages you. ) -
A mentality of an operator, not a spectator
( You no longer look at other people’s challenges. You face them. ) -
A new identity, built in the solitude of dawn
( When everyone is asleep, you work on yourself. In silence. )
Blue Whale Martial: 50 Days to Change Everything (Without Telling Anyone)
This challenge isn’t a real game. It’s a pretext.
A daily ritual. A declaration of war on excuses.
There are no techniques to learn.
There are no prizes to win.
There is no one to impress.
There is only one body to forge , one mind to awaken , and one habit to break : that of procrastination.
For 50 days, you train at 5:20 in the morning , before the world starts talking.
Every day, a test. Every test, a step towards a stronger version of you.
⚠️ The first rule is: don’t tell anyone.
They have to see it in your eyes.
They have to notice it in your body.
They have to feel it in the energy you carry.
It doesn’t matter if you are a professional, a worker, a mother, a young person or a tired warrior:
you can do it.
In fact, you have to do it.
Precisely because you think you can’t.
Pay attention to recovery. Use smart supplements. Listen to your body, but not your lazy brain.
The first rule of the game imposed by the “curators” is “shut up”.
NO ONE NEEDS TO KNOW YOU ARE DOING THIS EXTRA TRAINING THEY NEED TO KNOW FROM THE PHYSICAL CHANGES.
Do you really want to participate?
A session starts every two months.
I have created a WhatsApp group reserved for participants.
Write to me.
Become the whale. And then free yourself from her.
Blue Whale, 50 days non-stop
It’s not for everyone.
But if you’ve made it this far… it’s probably for you.
Good training and get rid of the blue whale.
Tear it to pieces. Day after day. Round after round.
Stay Tuned
Street Fight Mentality & Fight Sport
PS Even if you are not a worker, you can do it.
This challenge is for anyone who wants to take their time… and own it.
PPS I created a WhatsApp group to do it together.
Every 2 months a new session starts.
Do you want to participate? Write me. But do it seriously.
❓FAQ – Frequently Asked Questions about Blue Whale Marziale
What is the Martial Blue Whale?
It’s a 50-day challenge of extra morning workouts, inspired (in a positive way) by the controversial “Blue Whale game.” Unlike the original, the goal here is to build discipline, mental strength, and physical conditioning for martial artists and self-defense practitioners.
Who is the Blue Whale Marziale aimed at?
It is designed for workers, athletes, martial artists and self-defense practitioners who want to improve their physical fitness and fighting mentality. No advanced experience is required, but extreme determination .
Do you need any special equipment?
No, most challenges only require workout clothes, a rope, a kettlebell, and a pull-up bar. Some workouts can be adapted based on what you have available.
Can I do the challenge if I already practice a martial art in the evening?
Absolutely. The challenge is designed as an extra morning workout , to complement your regular combat sports sessions. This is where the challenge and growth lies.
Is it safe for everyone?
The challenge is tough and not suitable for those with serious physical or psychological problems . Consult a doctor if you have any doubts. Remember: it is a voluntary training, not supervised by a sports doctor.
What role does the “curator” have?
The curator is the coach or mentor who accompanies you on the journey. You send him daily tests and from him you receive secret challenges or motivations. It serves to create responsibility and community.
Can I join the Telegram group?
Yes, every two months a new official session of the Blue Whale Marziale starts. Write me to participate and receive the invitation to the group.
What results can I expect?
After 50 days, if you follow the challenge consistently, you will be able to see:
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Improved endurance and overall strength
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Greater mental discipline
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Reduction of morning laziness
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Visible physical changes
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New perception of your abilities
What happens if I miss a day?
The rule is simple: you don’t skip any days . If you give up, you can start the challenge all over again. Consistency is an integral part of change.
Can I do the challenge even if I’m not a fighter or don’t work?
Yes, anyone can do it. But it is designed for those who want to live and train with a fighter’s mentality , even in everyday life.
