24hrs4cf Warrior Games 2018

Friday, 08 December 2017 by
24hrs4cf Warrior Games

Since the start of 2017, 24hrs4cf has reached over 8m people all over the world.


I completed the challenge in 22 hours and then went on to row another 10 miles. For those of you who don’t know, here’s how the 24 hours were broken down:




Lifted 100 tonnes

Cycled 100 miles

Rowed 20 miles

Ran 10 miles

Cross trained 10 miles

Swam 2 miles

3,000 sit-ups

1,000 press ups

1,000 squats


Having completed all the above in 24 hours with HUGE support from all over the world it got me thinking about how we reach even more people in the second year and more importantly, get more people exercising for cystic fibrosis.

So I came up with the idea of the 24hrs4cf Warrior Games. 20 teams of 4 will go head to head over a 24 hour period and compete in 10 different exercises:

  1. Run
  2. Row
  3. Cycle
  4. Cross Train
  5. Weightlifting
  6. Press ups
  7. Squats
  8. Sit-ups
  9. Burpees
  10. Tyre flipping

Date: 29th June, 2018

Venue: MOD St Athan, South Wales, UK

1 person will exercise for a period of 20 minutes before tagging in the next person when the buzzer is sounded and they move to the next exercise.

Teams are awarded points based on distance covered, weight lifted and reps etc. At the end of the 24 hours, the winners of each category will be announced:






Entry fee: £400 per team (£100 per team member)

Each team member will receive-

  • 24hrs4cf team t-shirts (to be worn during the Warrior Games)
  • 24hrs4cf Warrior Games hoodie
  • Ticket to the 24hrs4cf dinner (more info to be announced soon)

I’m absolutely over the moon to say we’ve already received huge support and the MOD have offered to host the first year of the 24hrs4cf Warrior Games at their incredible facility in St Athan, South Wales, UK.

There will also be a virtual 24hrs4cf Warrior Games where under 16’s exercise for 24 minutes, over 16’s exercise for 240 minutes and submit their point score online for a chance to win a prize!

We’ll also be giving a prize for the most money raised on JustGiving towards the CF Warriors charity.

To enter your team for £400 please email us but make sure you’re quick, we only have 4 spaces left!!


As some of you may know, I ran the Cardiff Half Marathon last Sunday.

I hadn’t planned to do this at all. A few very good friends of mine decided to get a group together to run to help raise awareness for 24hrs4cf.

I was overwhelmed by their support and couldn’t ask for better friends, so how could I not join them?



We did start off with a few more but as with any fitness event, injuries happen and numbers inevitably drop.

24hrs4cf half marathon team

John, Josh, Elliott and Lou









It’s fair to say that John, Elliott and Lou were gunning for good times. Me, on the other hand, had a different idea.

I decided to turn the half marathon into half the height of Kilimanjaro, well almost.

As everyone was approaching the start line to get in their pens I grabbed my altitude mask, which was set to 9,000ft and had a few laughs.

Until people realised I was being serious

Altitude mask

Altitude mask set to 9,000ft

The boys were aiming to finish in 1.35-2.00. I was aiming for any time under 2.30.

At 9,000ft you have around 25% less oxygen so there was no way I was setting any PB’s.

As we set off, I said good luck and went on my way at a leisurely pace.

As you can see from my split times below, they were far from fast but felt comfortable.


After around 8-9 miles I  started thinking, ‘This is actually surprisingly easy at this pace so I may need to speed up’.

See, here’s the thing. At 9,000ft you have around 15% oxygen. Anyone who took GCSE P.E or has any interest in training will know that during intense exercise, at some point, lactic acid will build up. With only 15% oxygen it becomes harder to break down and gets incredibly painful.

My legs started getting heavy and my lungs were ready to burst after around 11 miles.

Raising Awareness

Seeing family and friends in the crowd with the 24hrs4cf t-shirts kept me going. It reminded me why I was here, doing this bl**dy half marathon in an altitude mask.

There were plenty of people dressed up in fancy dress but I didn’t see anyone else in an altitude mask. The mask definitely raised a few eyebrows and I think everyone who overtook me (a lot of people), noticed the 24hrs4cf challenge printed on my back, raising awareness for this cause.

So, I finally see the 13 mile sign…

“Where the **** is the finish line?”

And yes, I forgot that this was 13.1 miles.

After 11 miles of low oxygen, your mind does weird things. You forget where you are, you start to focus on your breathing. You have to remember to drink at least double the amount of water, so I had to take the mask off whilst running passed every station grabbing a full bottle to drink.

The last 100 metres were the longest I’ve ever experienced. A little stumble across the line and check the watch.

2hrs 4 minutes… I’m pretty pleased with that.

Cardiff Half Marathon

Mark propping me up


My brother had to prop me up for a photo as soon as I’d had a drink and a bite of a chocolate bar

I managed to conjure up the energy to have a few photos before my legs seized up completely.




I’d like to say a massive thank you to everyone who supported on the day, especially the runners; John, Elliott, Lou, James Cutlan and his friends!

Cardiff Half Marathon timings





High Altitude

Last weekend I decided I wanted a bit of a different training session. Having never climbed Pen y Fan in South Wales, I thought, why not.

However, like anything, I wanted to make it a little more interesting / exciting / different / harder.




So, after a 3.30am start on Monday morning, we (my brother, his girlfriend and me) arrived at the bottom, in absolute darkness.

After 10 minutes of scrambling to try and find the start of the route (whilst avoiding the wild horses) it was time to make this 886m peak (2906 feet) a little higher and certainly more of a challenge.

Enter the altitude mask provided by Training Mask.

Pen y Fan

It was a little eery hearing the sound of my own breath in absolute silence but once I found my stride and the right positioning of my phone torch whilst running I got into a good rhythm.

The lungs were working well and seemed really comfortable. The tricky terrain in the darkness was hard on the calves though. They started to tighten up on the steep bits and I have to admit to having to slow to a power walk in parts.

After around 40 minutes and a few photos taken on the way up, I reached the top with 30 minutes to spare before sunrise. Huge apologies to the couple who were having a romantic cup of tea at the top to hear only the sound of what I can only describe as Bane / Darth Vader running for his life. I hope I didn’t ruin your selfie…

Pen y Fan Sunrise

So, I managed to turn the 886m peak into roughly 3,600 metres (11,906ft). It was a good session to start the week and I’ll be working this run into my training on an on-going basis. The sunrise is pretty incredible up there!

High-Intensity Training

The rest of the week was made up of high-intensity training sessions in the gym and at home. I’ve started to change the order of different exercises to see how my body reacts.

Note to self; Don’t perform 200 squats straight after a 10 mile cycle and a 4 mile run.

Come Thursday, I was feeling good. Mentally, I was in a good place and ready to up the weight on certain exercises to see how much I could shift in an hour…

After chatting with a few mates I’ve trained with over the years, it was decided I try throwing in some Deadlifts and Bent-Over-Rows in between press-ups, squats and sit-ups. It seemed wise, as out of all the exercises I have to complete (other than rowing), my back should be pretty fresh after a long cycle.

Good move.

In one hour I managed;

  • 10-mile cycle
  • 15 tonnes of weight shifted
  • 100 squats
  • 100 sit-ups
  • 50 press-ups
  • 2-mile run

So after this, I was feeling really good. So good, I thought I’d try and do one of my ‘burnout’ exercises to finish the session.

Enter idiot

5 sets of 10 pull-ups with your legs horizontal was not a good idea. I ended up pulling a muscle in my lower back, causing me to walk weirdly, sit down like an old man and having to roll out of bed every morning since.

This week will be a tough one not being able to train properly, so if anyone knows a good physio in South Wales that wants to become part of the 24hrs4cf journey, feel free to get in touch!

Top of Pen y Fan

Taking your breath away

Sunday, 28 August 2016 by

Ok so first things first, yes I’m a bit mad. I’m answering countless messages asking me why on earth I’m doing this, so, I thought I’d explain in a little bit more detail.

From a very young age, I’ve always been very active. Having three older (much older), sporty siblings has made me slightly competitive. I was also introduced to Cystic Fibrosis from a very young age and my family has helped to raise over £550k for the Cystic Fibrosis Trust in the last 25 or so years.



The last challenge I accepted to raise money for Cystic Fibrosis was climbing Kilimanjaro at just 17 years of age. Climbing to the top to have a sparring match with Scott Welch (Former European Heavyweight Champion) who featured in the film ‘Snatch’ with Brad Pitt was a little surreal at -15 degrees. The team of 11 managed to raise over £120k which smashed our £40k target.

Josh vs Scott Welch

It’s safe to say, that challenge was a little while ago now (2004), so I thought it was about time I did something that would challenge me not just physically but mentally.


I had planned to do this event a few years ago but due to other commitments, unfortunately, it had to take a back-seat.

But it’s back on!

The first part of the why is simple, it’s just who I am. However, the second part is perhaps the most important.

Having grown up around Cystic Fibrosis and seen first hand the pain and suffering this terrible disease causes to families, I think it’s important to raise not just money, but more importantly, awareness.

Whilst it’s great that people take part in charity runs, sky-dives and other activities, this really has to be an event that makes you gasp and ultimately, does what Cystic Fibrosis does… takes your breath away.

So what’s involved in the 24-hour challenge?

  1. Lift 100 tonnes
  2. Cycle 100 miles
  3. Row 10 miles
  4. Run 10 miles
  5. Cross-Train 10 miles
  6. Swim 2 miles
  7. 1,000 press-ups
  8. 1,000 squats
  9. 3,000 sit-ups
  10. Keep going…

The bigger the challenge, the bigger the opportunity

Did that take your breath away? Imagine having to do it at 20,000 feet? Breathing with Cystic Fibrosis can be like breathing at 20,000 or some say it’s like breathing through a straw.

So what would it be like doing it with Cystic Fibrosis?

I guess I’ll find out in July next year. Oh yes, remember I said I was introduced to Cystic Fibrosis from  a young age? Well, it was actually from birth.

I have Cystic Fibrosis. 

So, I don’t often ask for help but on this occasion, I’ll be asking for everyone’s support by first sharing this with all your friends and family. I’ve set the target to £100k and I won’t stop until we get there. The more people that know about this cause the better.

My ambitions for 24hrs4cf go much further than the event in 2017 but I’ll keep that for another day.

Oh, and for the doubters out there, please send me a message, I could use it for a bit more motivation. Or better still, sponsor me.

Use #24hrs4cf on Twitter to join the conversation 🙂

To get involved, please email support@24hrs4cf.com