Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 11 (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)
3 rounds
10 Front to Back Leg Swings (each)
25ft Walk Forwards on Toes
25ft Walk Backwards on Toes
25ft Walking Hamstring Stretch
25ft Samson Lunge Stretch
25ft Bunny Hops
…then into..
2 Rounds:
20 Line Hops or Single Unders
3 Push Ups to Downward Dog
Athletes Notes
Front to Back Leg Swings
Walk Forwards on Toes
same thing but now walk backwards
Walking Hamstring Stretch
Walking Samson Lunge Stretch
Bunny Hops
If you don’t have the space to do all of that complete it standing in place!!!
Push Up to Downward Dog
()
Bodyweight + Minimal: Jump Rope Skill Work (Time)
*Athlete chooses between
Line Hops, Single Unders, Double Unders or Crossovers
40-50-60-50-40 Unbroken Version of Jump Rope
*must reset between each before attempting the next set. If you do not complete unbroken, you must try that number again.
(RX+ Version: 60-70-80-70-60)
Time Cap: 5 Minutes
Athletes Notes
Notes
Each rep number must be completed unbroken.
Yes, you must stop after each number to reset before starting the next number.
If you do not complete unbroken, you must try that number again. If you have to redo a number more than 2 times, then it is best for you to either lower the rep scheme or try a different style of jump rope.
For those of you who are masters at double unders, here is a RX+ Version: 60-70-80-70-60
Demo Videos
Line Hops OR Forward and Backward Line Hops
Single Unders
Double Unders
Coaches Video with Tips for Efficiency for Double Unders
Crossovers – Single Under
Coaches Video with Tips for Efficiency for CrossOvers
Scaled
40-50-60-50-40
Unbroken Object Toe Taps
Mayhem Moms
40-50-60-50-40
Unbroken Slow and Controlled Line Hops or Slow and Controlled Plate Hops
Bodyweight: Mowgli the Man Cub (5 Rounds for time)
5 Sets at Moderate Intensity
20 second Pike Hold or Handstand Hold
20 Push Ups*
10 Shuttle Runs (50ft)
-rest 2:00 between sets-
*Push Ups vary each set
Set 1: Hand Release Push Ups
Set 2: Wide Push Ups
Set 3: Diamond Push Ups
Set 4: Wide Push Ups
Set 5: Hand Release Push Ups
Athletes Notes
Workout Strategy and Flow
HAVE FUN WITH THIS. Great way to spend a Friday.
This is at a moderate intensity. It will still pose a fun challenge, but it should not be done at a high-intensity or sprint like speed. Rather just stay moving and enjoy the sweaty pump
Pike Hold OR Handstand Hold – 3 variations – keep a tight core and your wrists stacked under your shoulders!!
You are going to notice this is a high volume of push ups, so be sure you approach each set / variation appropriately, scaling the progression when neeeded.
Shuttle Run : remember these are down 25ft and back 25ft for ONE rep. You will have 10 total.
Push Ups Variations
Hand Release Push Ups – do not worm your way up off the floor. You should be in a straight plank position lowering yourself down, releasing your hands, and then pressing yourself back up. Don’t let your chest lead you
Wide Push Ups – elbow closer to 90 degrees
Diamond Pushups – the most challenging version of the push ups here.
Substitution
Pike Hold / Handstand Hold can be scaled to 20 second Bear Hover Hold (no weight)
Shuttle Runs –> 60 seconds of High Knees to Lateral Shuffle
Push Ups:
1) From Knees
Set 1: Knee Push Ups
Set 2: Wide Knee Push Ups
Set 3: Diamond Knee Push Ups
Set 4: Wide Knee Push Ups
Set 5: Knee Push Ups
2) Incline
Set 1: Incline Push Ups
Set 2: Wide Incline Push Ups
Set 3: Diamond Incline Push Ups
Set 4: Wide Incline Push Ups
Set 5: Incline Push Ups
Backpack Option
5 Sets at Moderate Intensity
50ft Backpack Overhead Carry
20 Push Ups
10 Backpack Shuttle Runs (50ft)
-rest 2:00 between sets-
Push Ups vary each set
Set 1: Backpack Hand Release Push Ups
Set 2: Backpack Wide Push Ups
Set 3: Backpack Diamond Push Ups
Set 4: Backpack Wide Push Ups
Set 5: Backpack Hand Release Push Ups
.
Scaled
5 Sets at Moderate Intensity
20 second Bear Hover Hold (no weight)
15 Elevated Knee Push Ups
60 seconds of Standing Marches
-rest 2:00 between sets-
Mayhem Moms
5 Sets at Moderate Intensity
20 second Pike Hold OR 20 second Bear Hover Hold (no weight)
20 Push Ups (See below)
10 Shuttle Runs (50ft) – run if you still feel comfortable. If not then complete 60 seconds of High Knees to Lateral Shuffle
-rest 2:00 between sets-
Push Ups vary each set:
Set 1: Incline Push Ups
Set 2: Wide Incline Push Ups
Set 3: Diamond Incline Push Ups
Set 4: Wide Incline Push Ups
Set 5: Incline Push Ups
Minimal: Mowgli the Man Cub (5 Rounds for time)
5 Sets at Moderate Intensity
50ft Overhead Dumbbell Carry (2×50/35)
20 Push Ups*
10 Shuttle Runs (50ft)
-rest 2:00 between sets-
*Push Ups vary each set
Set 1: Hand Release Push Ups
Set 2: Wide Push Ups
Set 3: Diamond Push Ups
Set 4: Wide Push Ups
Set 5: Hand Release Push Ups
Athletes Notes
Workout Strategy and Flow
HAVE FUN WITH THIS. Great way to spend a Friday.
This is at a moderate intensity. It will still pose a fun challenge, but it should not be done at a high-intensity or sprint like speed. Rather just stay moving and enjoy the sweaty pump
Double Dumbbell Overhead Carry – keep a tight core and your wrists stacked over your shoulders!! 25ft down and 25ft back.
You are going to notice this is a high volume of push ups, so be sure you approach each set / variation appropriately, scaling the progression when neeeded.
Shuttle Runs: remember these are down 25ft and back 25ft for ONE rep. You will have 10 total.
Push Ups Variations
Hand Release Push Ups – do not worm your way up off the floor. You should be in a straight plank position lowering yourself down, releasing your hands, and then pressing yourself back up. Don’t let your chest lead you
Wide Push Ups – elbow closer to 90 degrees
Diamond Pushups – the most challenging version of the push ups here.
Substitution
Shuttle Runs –> 60 seconds of High Knees to Lateral Shuffle
Push Ups:
1) From Knees
Set 1: Knee Push Ups
Set 2: Wide Knee Push Ups
Set 3: Diamond Knee Push Ups
Set 4: Wide Knee Push Ups
Set 5: Knee Push Ups
2) Incline
Set 1: Incline Push Ups
Set 2: Wide Incline Push Ups
Set 3: Diamond Incline Push Ups
Set 4: Wide Incline Push Ups
Set 5: Incline Push Ups
Mayhem Moms
5 Sets at Moderate Intensity
50ft Double Dumbbell Front Rack Carry
20 Push Ups (See below)
10 Shuttle Runs (50ft) – run if you still feel comfortable. If not then complete 60 seconds of High Knees to Lateral Shuffle
-rest 2:00 between sets-
Push Ups vary each set:
Set 1: Incline Push Ups
Set 2: Wide Incline Push Ups
Set 3: Diamond Incline Push Ups
Set 4: Wide Incline Push Ups
Set 5: Incline Push Ups