Announcements
Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358
Crossfit Lillington – Mayhem Affiliate – At Home
Mayhem 30 Hard Challenge: Day 23 (AMRAP – Reps)
To successfully complete this challenge, you must complete all of the following tasks every day from September 1st – September 30th.
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
Optional – write in the comments which Diet / Meal Plan you are following 🙂
Yes…if this looks familiar it is because 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
Our hope is that every single day of September you are able to log a “7”
FAQs
How does Mayhem 30 Hard work?
This challenge is based on the honor system. We are pushing your mental limits for 30 days and asking that you honestly complete every single day as it is written.
What happens if you miss a day?
In the original 75 Hard Challenge (which this challenge is based on), if you miss an item on any day, you would have to start the entire challenge over with Day 1. For the sake of this challenge, 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 is from Mayhem Programming (M30, M60, Bodybuilding, etc.) 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. Another Mayhem Workout works too. 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.
What if I want to do 75 Hard?
If you wish to take it a step further and use this opportunity to begin 75 Hard, we recommend reading further into 75 Hard so that you can ensure you are following their standards. Mayhem 30 Hard is an altered version of this challenge. You can read about the full challenge here .
Warm Up (No Measure)
5:00 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog
10 Alternating Bodyweight Single Leg RDL
20 seconds of High Knees
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog
Bodyweight Single Leg RDL
High Knees
()
Bodyweight Metcon
Bodyweight: Strength (Checkmark)
3 sets (1 every 3 Minutes)
10 Tempo Push Ups @2121
5 Strict Pull Ups or 10 Towel Rows or 10 Banded Bent Over Rows
Athletes Notes
Demo Videos
Push Ups
scale to Knee Push Ups or Incline Push Ups
Tempo Explanation – 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top. Should complete all 10 without stopping.
Strict Pull Up or Towel Rows or Banded Bent Over Row
Flow
0:00 – 3:00 10 Tempo Push Ups @2121 + 5 Strict Pull Ups…rest the remainder of time
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
Backpack Option
3 sets (1 every 3 Minutes)
10 Tempo Backpack Push Ups @2121
10 Backpack Bent Over Row
Scaled
3 sets (1 every 3 Minutes)
10 Elevated Knee Push Ups
10 Towel Rows
Mayhem Moms
3 sets (1 every 3 Minutes)
10 Tempo Knee Push Ups or Incline Push Ups @2121
10 Towel Rows or Banded Bent Over Row
Minimal Metcon
Minimal: Strength (3 Rounds for weight)
3 sets (1 every 3 Minutes)
10 Tempo Dumbbell Floor Press @2121
10 Dumbbell Gorilla Rows
Athletes Notes
Demo Videos
Dumbbell Floor Press
Tempo Explanation – 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top. Should complete all 10 without stopping.
Dumbbell Gorilla Row
Flow
0:00 – 3:00 10 Tempo Dumbbell Floor Press @2121 + 10 Dumbbell Gorilla Rows…rest the remainder of time
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
Mayhem Moms
3 sets (1 every 3 Minutes)
10 Tempo Dumbbell Floor Press or DB Incline Bench Press @2121
10 Dumbbell Gorilla Row
Bodyweight + Minimal: Rollercoaster (AMRAP – Reps)
“Death by” – Line Facing Burpees
(Start with 5 reps and add 1 rep every minute until failure)
Score = Total Reps
Athletes Notes
SCORING
Your score will be TOTAL number of burpees you completed. Comment in your results notes what # you failed.
For example: I failed on round of 12 burpees. Got through rep 8 out of 12. My total reps would be 5+6+7+8+9+10+11+8 = 64
Workout Strategy and Flow
If this is your first time completing the “Death by” style workout, then this might feel a bit easy in the beginning…… I promise it’s about to get tough.
We are completing these today as Line Facing Burpees . So you do not have to stand up all the way, you just need to get up off the ground and take off with two feet over the line!
FLOW
0:00 – 1:00: 5 Line Facing Burpees, rest the remainder of time
1:00 – 2:00: 6 Line Facing Burpees, rest the remainder of time
2:00 – 3:00: 7 Line Facing Burpees, rest the remainder of time
3:00 – 4:00: 8 Line Facing Burpees, rest the remainder of time………
You will continues for as long as possible until you can no longer complete the number of reps prescribed in under 1 minute.
STRATEGY
In the early rounds (rounds with the 5, 6, and 7 reps) maintain a slightly slower and steady pace. Control the breathing. A fast pace right out of the gate is unnecessary and could lead to an inability to control the heart rate as reps build each minute.
This is going to test:
How mentally tough you are
How well you can pace
Modification Options (aka M30 Scaled + Mayhem Moms)
Line Facing Modified Burpees
Modified Burpee
Elevated Burpee with knee drive
Elevated Up Down with Jump
Elevated Up Downs with NO Jump
Bonus Stretching (No Measure)
2 Rounds:
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes
Cat Cow
Chest Stretch
Child’s Pose