Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 3 (AMRAP – Reps)
🎃 Challenge: Complete 1 mile every day (walk or run) for 31 days in October!
🗓️ Dates: October 1 – October 31
🏃 How it Works:
– Walk or run 1 mile each day—indoors or outdoors—it’s your choice!
– While you’re welcome to do more, only 1 mile will count per day toward your 31-mile goal.
– Log your mile daily in the app to stay on track and keep your streak alive!* (You’ll be responsible for tallying your total as you go.)
💡 Pro Tip:
Make it part of your daily routine—whether it’s a morning walk, an evening jog, or during lunch breaks. Keep it fun and aim for consistency!
*Score = Reps (1 Rep = 1 Mile)
Athletes Notes
SCORE = REPS (1 REP = 1 MILE)
Warm Up (No Measure)
Complete 2 Round:
10 Leg Swings (each)
10 Hamstring Scoop Stretches (each)
5 Samson Lunges (each)
30 seconds of High Knees
—
Complete 2 Rounds:
30 second Run
5 Sit Ups
Athletes Notes
Front to Back Leg Swings
Hamstring Scoop Stretch
Samson Lunge Stretches
Sit Ups
How to Approach Today: Easy Pace (No Measure)
*Move at a casual pace and use this as a recovery day. If you haven’t worked out hard this week, you can either go back and complete a different workout this week OR choose to “go hard” in this workout.
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Bodyweight + Minimal: Press Your Luck (No Measure)
3-2-1-2-3 Minute Run (easy)
*in between runs complete:
15 Chair/Box Dips
20 Mountain Climbers Twists (total)
25ft Handstand Walk or 50ft Bear Crawl
Score = Emoji
Athletes Notes
Workout Strategy and Flow
If you’ve been following along with us all week, then you are likely in need of a rest day or at least an “easy” pace day. Listen to your body!!! 🙂
Today we will be doing this workout at an easy pace. Be sure you read the flow below to ensure you do this correctly.
Runs – these are meant to be done at an easy pace. Focus on your breathing – don’t worry about the distance. You should be able to hold a conversation with someone without getting out of breath.
Chair or Box Dip – This is at an easy pace. If you need to take a break in the middle of the set to shake the arms out, please do!
Mountain Climber Twists – these are slightly different than normal so be sure you watch the video!! 20 total reps.
Handstand Walk or Bear Crawl – this is the perfect time to just play around and have fun, especially if you are still learning to get upside down or learning to low bear crawl.
FLOW
3 minute Easy Run
15 Chair Dips
20 Mountain Climber Twists
25ft Handstand Walk
2 minute Easy Run
15 Chair Dips
20 Mountain Climber Twists
25ft Handstand Walk
1 minute Easy Run
15 Chair Dips
20 Mountain Climber Twists
25ft Handstand Walk
2 minute Easy Run
15 Chair Dips
20 Mountain Climber Twists
25ft Handstand Walk
3 minute Easy Run
Substitution
Runs –> complete same time frame of a movement like High Knees to Lateral Shuffle or Skipping in Place or if you have access to a machine, sub a machine. No matter what, KEEP IT EASY!!
Bear Crawl —> 20 Bear Crawl Alternating Shoulder Taps (total)
Scaled
3-2-1-2-3 Minute Step Jacks (easy pace)
in between runs complete:
15 Wall Tricep Dips
20 Elevated Mountain Climbers (total)
20 Bear Crawl Alternating Shoulder Taps (total)
Mayhem Moms
3-2-1-2-3 Minute Run (easy) (if you can still run do it) if not, scale to 3-2-1-2-3 Minute Skipping in Place (easy)
in between runs complete:
15 Chair or Box Dip or Wall Tricep Dips
20 Modified Mountain Climber (total)
50ft Bear Crawl or 20 Bear Crawl Alternating Shoulder Taps (total)
Cool Down (No Measure)
1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Crossleg Forward Fold (right)
:30 Crossleg Forward Fold (left)
-repeat stretches if you have time-
Athletes Notes
Couch Stretch
Cross Leg Forward Fold