Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
September Mayhem 30 Hard Challenge: Logging (AMRAP – Reps)
To successfully complete this challenge, EVERY DAY in September you must do ALL of the following:
– Complete two 30+ minute workouts (at least one workout MUST be outside)
– Drink 2/3 of your bodyweight in ounces of water (example: If you weigh 200 lbs, you will need to drink a minimum of 133 oz of water each day)
– Read 10+ pages in a non-fiction book
– Consume zero alcohol for the entire 30 days
– Choose any diet and stick with it
– No cheat meals
– Take a daily progress picture
LOGGING:
Log the number “7” if you completed the ENTIRE 7 bullet points (or less if you miss any). On September 30th, there will be a separate score where you note if you successfully completed the challenge and scored a 7 every day throughout the month.
Full details for this challenge can be found on September 1st.
Full Challenge Details (No Measure)
To successfully complete this challenge, EVERY DAY in September you must do ALL of the following:
– Complete two 30+ minute workouts (at least one workout MUST be outside)
– Drink 2/3 of your bodyweight in ounces of water (example: If you weigh 200 lbs, you will need to drink a minimum of 133 oz of water each day)
– Read 10+ pages in a non-fiction book
– Consume zero alcohol for the entire 30 days
– Choose any diet and stick with it
– No cheat meals
– Take a daily progress picture
This is a condensed version of the 75 Hard program, which you may have heard of.
LOGGING:
You will log the number “7” if you completed the ENTIRE 7 bullet points
On September 30th, there will be a separate score where you note if you successfully completed the challenge and scored a 7 every day throughout the month.
What happens if you miss a day?
We are asking that you try your best to complete every single day as it’s written for the entire 30 days. However, if you miss a day, we understand. Just comment on what part you missed and how you’re going to ensure that you don’t miss that part tomorrow.
We do two 30-minute workouts a day?
Yes. We recommend that one of these workouts be from our gym, if possible, and that the other is an outdoor physical activity such as going for a walk/jog/run, playing a sport, playing with your kids, yoga, etc. Just remember that at least one of your workouts needs to be outside.
What diet should I do?
You choose the diet you want to stick with for 30 days. It could be tracking macros, logging your food, Intermittent Fasting, Paleo, Whole 30, etc. Pick something that you feel you can stick with for 30 days. If the listed options all sound too overwhelming, you can choose a habit-based diet approach by setting up a few habits for your personalized diet that you need to adhere to. For example, “no snacks after dinner”. Habits are a great way to diet in a way that can be customized to work best for you and allow you to be successful.
Another great option, if you’re unsure where to start, is to log your food in the app “My Fitness Pal” for 30 days. This is a great way to start to understand if you’re eating too much or too little and to see patterns in how you can improve your diet in the future.