Stop Training Like a Robot: Build Real Athletic Skills

In Episode 993, KneesOverToes Guy Ben Patrick, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about the 20 ATG Principles and how building them can develop elite athletes or get the every day person out of pain.  Follow Ben on IG: https://www.instagram.com/kneesovertoesguy/ Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes! ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs! ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements! ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel! ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet! ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night! ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes! ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori! ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel! ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en  Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

9 Loka 20232h 23min

In Episode 992, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about  how to workout every single day and how sometimes pulling back can help sling shot you forward.  Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes! ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs! ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements! ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel! ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet! ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night! ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes! ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori! ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel! ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en  Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

4 Loka 20231h 32min

In  Episode 991, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about ways to control your anger and why you should be able to control it.  Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes! ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs! ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements! ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel! ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet! ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night! ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes! ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori! ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel! ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en  Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

3 Loka 20231h 21min

In episode 990, Dr. Adeel Kahn, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about the latest cutting edge technology in Plasma Gene Therapy, a proven way to inhibit myostatin to gain muscle with ease, and penis enlargement. Follow Dr. Khan on IG: https://www.instagram.com/dr.akhan/ Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes! ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs! ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements! ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel! ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet! ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ Better Fed Beef: https://betterfedbeef.com/pages/powerproject ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night! ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes! ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori! ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel! ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en  Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

2 Loka 20231h 56min

In episode 51 of Mark Bell's Saturday School, Mark Bell explains how to have a balanced mind, how to be a well rounded person and how to accomplish more and handle anything that comes your way.    New Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below! ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs!   ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!   ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!   ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet!   ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box   ➢ Better Fed Beef: https://betterfedbeef.com/pages/powerproject   ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night!   ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM   ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes!   ➢ https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori!   ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel!   Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject   FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell   Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en   Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz   #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

1 Loka 20231h 20min

In this Supercut, Nick Bare, Zach Bitter, Chris Hinshaw, Mark Bell, Nsima Inyang, Andrew Zaragoza and more talk about running, and all the things you can do to improve. Check out the full episodes: https://youtu.be/Lcx71vC1KQQhttps://youtu.be/3v2GBe7kzIo https://youtu.be/0EmTGaoMl48https://youtu.be/hkEABarCqgAhttps://youtu.be/xbDU8XEU91g Here's How To Maximize Your Running Potential Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes! ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs! ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements! ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel! ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet! ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ Better Fed Beef: https://betterfedbeef.com/pages/powerproject ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night! ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes! ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori! ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel! ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

28 Syys 20231h 58min

In episode 989, Mark Bell, Nsima Inyang, and Andrew Zaragoza read and respond to comments claiming the only way to get in shape is to be rich, be on PED's, and have all the time in the world to exercise.  Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes! ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs! ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements! ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel! ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet! ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ Better Fed Beef: https://betterfedbeef.com/pages/powerproject ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night! ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes! ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori! ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel! ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en  Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

27 Syys 20231h

In 988, Chelsea, “ChelseaLifts” Karabin, Andrew Martinez Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about the training methods and amazing success the "Built Well for Birth" program has had with hundreds of pregnant women, even helping first time mothers deliver their babies in less than 10 minutes! Follow Chelsea: https://www.instagram.com/chelsealifts/ Follow Andrew Martinez: https://www.instagram.com/amartinez1320/ Follow Built Well For Birth: https://www.instagram.com/builtwellforbirth/ More on Built Well For Birth:https://www.builtwellforbirth.com/ Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes! ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs! ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements! ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel! ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet! ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ Better Fed Beef: https://betterfedbeef.com/pages/powerproject ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night! ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes! ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori! ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel! ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en  Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

26 Syys 20231h 40min