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 24 (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 seconds of Jump Rope (style you’re doing in metcon)
5 Elbow to Floor Stretches (each)
5 Dynamic Squat Stretches
30 seconds of Bodyweight Reverse Lunges
Athletes Notes
Elbow to Floor Stretch with Rotation
Dynamic Squat Stretch
Bodyweight Step Back Lunge
()
Bodyweight + Minimal: Teacups (4 Rounds for time)
Part 1:
2 sets:
40-30-20
Double Unders*
15-15-15
Air Squats
-rest 2:00 between sets-
-directly into-
Part 2:
2 sets:
40-30-20
Double Unders*
15-15-15
Sit Ups
-rest 2:00 between sets-
*SUB: 60-45-30 Line Hops/Single Unders
TIME CAP FOR EACH SET: 2:30
Be sure to check out the flow in the workout prep notes
Athletes Notes
Workout Strategy and Flow
There is a time cap of finishing each set in two and a half minutes. This means we need to make sure our double unders are “on” today. Ideally going for unbroken or only 1 quick break in the bigger set of 40.
There are small number of reps in the bodyweight movements of air squats and sit ups. This is a great time to push the pace
Remember this style of work is roughly a 1:1 rest to work ratio…so I want you to attack each set with a higher intensity and earn that rest!!!
Demo Videos
Double Unders
Air Squats
Sit Ups
FLOW
40 Double Unders, 15 Air Squats, 30 Double Unders, 15 Air Squats, 20 Double Unders, 15 Air Squats
—rest 2:00—
40 Double Unders, 15 Air Squats, 30 Double Unders, 15 Air Squats, 20 Double Unders, 15 Air Squats
—rest 2:00—
40 Double Unders, 15 Sit Ups, 30 Double Unders, 15 Sit Ups, 20 Double Unders, 15 Sit Ups
—rest 2:00—
40 Double Unders, 15 Sit Ups, 30 Double Unders, 15 Sit Ups, 20 Double Unders, 15 Sit Ups
Substitutions
Double Unders –> due to total volume, the Line Hops / Single Unders options will perform the rep scheme as 60-45-30
Backpack Options
Part 1:
2 sets:
40-30-20
Hops over the backpack or line
15-15-15
Backpack Back Squat
-rest 2:00 between sets-
-directly into-
Part 2:
2 sets:
40-30-20
Hops over the backpack or line
15-15-15
Backpack Sit Up
-rest 2:00 between sets-
Scaled
Part 1:
2 sets:
40-30-20
Step Jacks or Object Toe Taps
15-15-15
Squat to Chair
-rest 2:00 between sets-
-directly into-
Part 2:
2 sets:
40-30-20
Step Jacks or Object Toe Taps
15-15-15
Quarter Sit Ups
-rest 2:00 between sets-
Mayhem Moms
Part 1:
2 sets:
40-30-20
Slow and Controlled Line Hops
15-15-15
Air Squats
-rest 2:00 between sets-
-directly into-
Part 2:
2 sets:
40-30-20
Slow and Controlled Line Hops
15-15-15
Quarter Sit Ups or Heel Taps
-rest 2:00 between sets-
Cool Down (No Measure)
1:00 Runners Stretch aka Standing Quad Stretch (each side)
1:00 Standing Wall Calf Stretch (each side)
Athletes Notes
Runners Stretch aka Standing Quad Stretch
Standing Wall Calf Stretch