You show up every day for students, colleagues, your family and your work. This challenge is about showing up for yourself, connecting across campus plus, a chance to win fun prizes. Along the way, you’ll have the chance learn from some incredible leaders in men’s health and performance, including former NHL player and Survivor contestant Tom Laidlaw, former NFL player Latavius Murrary (Syracuse alumnus), Dr. Mark Brown and personal training expert Nick Murphy.
How It Works
Register by Thursday, June 4. You will choose to join one of 10+ Team Captains and compete along with your teammates against other teams across the university. The Men’s Health 21-Day Challenge kick off virtual event is on Friday, June 5 and the challenge runs Monday, June 8 and through Sunday, June 28.
The Details
The challenge is powered by the YuMuuv app (download the app on your phone). Each activity you complete adds up to something bigger: a healthier, more energized version of you, inside and outside of work.
This isn’t a competition about perfection. It’s 21 days of intentional choices and a reminder that your health deserves the same commitment you give everything else.
Your registration for the Men’s Health 21-Day Challenge will get you access to the complete program line-up (See details below).
THE POINTS OVERVIEW
Throughout the 21-Day challenge you will earn points across three tiers: Foundation, Daily and Wellness Support. See the overview below, download the Men’s Health Overview [PDF] or check the details in the YuMuuv app.
FOUNDATION: Preventative Health Screenings – Attend or schedule appointment(s) within one calendar year.
Examples: coloscopy, annual well check, blood/lab work, prostate screening, blood pressure, vision screening, review and update vaccinations.
DAILY: Water, Healthy Cooking (or meals), Exercise, Sleep – Focus on daily.
WATER DRINKING: 1 cup = 8 fluid ounces or meet personal fluid needs as prescribed
Note: Daily max of 12 cups per day.
HEALTHY COOKING (or meal): At least one meal per day
Examples: meals with at least one serving of fruit or vegetable and use healthy food prep method (air fry, bake, grill, stir-fry, broil)
Note: This can be a meal you cook, eat out or that someone else prepares.
EXERCISE MINUTES: Any type of physical activity
Examples: swim, walk, bike, hike, dance, run…
Note: If you choose to pair the app with a wearable, Apple Health or Health Connect, your exercise minutes will automatically get tracked and can be entered manually as well.
Download the workout guides, created by Nick Murphy from Mission Fitness:
Strength Training Workout Guide [PDF]
Non-Equipment Workout Guide [ PDF]
SLEEP: At least 7+ hours per night
Note: If you choose to pair the app with a wearable, Apple Health or Health Connect, your sleep will automatically get tracked and can be entered manually as well.
WELLNESS SUPPORT: Creative Arts, Mindfulness, Book Reading, Finance Tracking – Incorporate these activities throughout the challenge to support your overall well-being.
CREATIVE ARTS: Any type of creative activity
Examples: sing, play instrument, attend a play or concert, paint or draw, dance
MINDFULNESS: Any type of mindfulness activity
Examples: journaling, meditation, faith-based activity
BOOK READING: Any type of reading professional or personal enjoyment
Examples: magazine, journal article, newsletter, novel
FINANCE TRACKING: Any type of financial review
Examples: budgeting, retirement planning, savings, debt reduction planning, consult with AllOne Health
SOCIALIZING WITH FRIENDS: Any type of time together with friends
Examples: attending sporting event, checking on friend (call/text), taking a walk, out for coffee, having a meal together
The Program Lineup
Once you sign-up for the Men’s Health 21-Day Challenge you will automatically have access to the complete program line-up including virtual sessions and wrap-up party! Watch for calendar invitations after your registration. See details below.
Get Ready Kick-off (Recording Available – Added June 5, 2026)
Friday, June 5, Noon-12:45 p.m.
This session is all about getting started with the challenge to get you in the game. Including fitness tips with Nick Murphy and motivation with Tom Laidlaw.
- Tom Laidlaw, former NHL player for the New York Rangers and LA Kings, and Survivor Contestant
- Nick Murphy, CPT, Owner of Mission Fitness with 20+ years of experience working with world class power lifters, body builders and strong men. Coming from this elite background, Nick is equipped to empower clients across the fitness spectrum.
Preventative Health 101 (Virtual)
Monday, June 8, Noon–12:30 p.m.
This session will include an overview of preventative health essentials with Dr. Mark Brown from Excellus BlueCross BlueShield.
Strength of Character with Latavius Murray (Virtual)
Monday, June 15, 3-3:30 p.m.
Join Latavius Murray, former NFL player for the Buffalo Bills and Syracuse University alumni for an engaging conversation about grit and leave with practical tips to implement.
Fuel It with Molly Morgan (Virtual)
Wednesday, June 17, Noon – 12:30 p.m.
Join this session for insider tips on fueling to maximize your performance with Molly Morgan, RD, CDN, CSSD. Molly is a board-certified sports dietitian who spent 14 seasons working with the Ottawa Senators and Belleville Senators hockey teams, and has worked with hundreds of collegiate, elite and youth athletes.
Unrelenting Courage with Tom Laidlaw (Virtual)
Monday, June 22, Noon-12:30 p.m.
Join Tom Laidlaw, former NHL player for the New York Rangers and LA Kings, and Survivor Contestant for an engaging and motivating conversation to keep your momentum in the home stretch of the competition.
Save the Date! Wrap Up Party
Tuesday, June 30, 3-5 p.m. at the Inn Complete
Gather with your team and the over hundred participants across the university. You’ll have a chance to meet special guests who have been motivating you throughout the challenge, Tom Laidlaw and Latavius Murray. Prizes will be awarded! Plus, enjoy a delicious cookout.