Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 22 (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 Rounds:
10 Leg Swings (each)
10 Hamstring Scoop Stretches (each)
5 Inchworms to Push Ups
30 seconds of Box Step Ups
—
Complete 2 Rounds:
30 second Run
5 Sit Ups
5 Push Ups
1 Box Jump
Athletes Notes
Front to Back Leg Swings
Hamstring Scoop Stretch
Inchworm to Pushup
Box Step Up
Sit Ups
Push Ups
Box Jump
()
Bodyweight + Minimal: Corn Maze (Time)
For Time:
800m Run
60 Sit Ups
40 Push Ups
20 Box Jumps (24”/20”)
40 Push Ups
60 Sit Ups
800m Run
Time Cap: 23 Minutes
Athletes Notes
Workout Strategy and Flow
LET’S GO. Gonna be a great day.
This is gonna be a longer grind of a workout. Go in with a positive mindset and a determination to attack this workout under the time cap. Scale if needed in order to do so.
The two areas of this workout that are likely to cause a sticking point or “trouble” is the Run and / or the Push Ups. So this means we need to be very smart about how we approach both of those, check out the notes below….
Run – this starts and ends with a longer run. Totaling 1 mile (you’re welcome..now you get to check off the October 31 Miles Challenge box today woohoo). We need to be sure we pace this appropriately. We want to finish this run by the 4:30 mark, faster would be better but I don’t want us going so fast that we absolutely crush ourselves and don’t have the breath or energy to attack the remainder of the workout.
Sit Ups – stay steady here. I would love to see you get 20 reps per minute (or more if you can really crank them out). Stay moving!!!
Push Ups – We must be smart in our push ups here. Don’t bust out a large set if you cannot consistently do that across 40 reps. (with another 40 to come). Instead be smart and complete quick sets of 5. If you cannot do at least 5, then let’s scale to a knee or incline push up – see demo videos below.
Box Jumps – this is the middle of the workout. Once you get through these 20 you’re on the back half of this one. Settle into a steady cadence here. Jump up, step down, repeat. You got this.
Substitution
Run
Push Ups –> Knee Push Ups or Incline Push Ups
If you don’t have access to a box you may perform 20 Tuck Jumps
Backpack Option
For Time:
800m Backpack Run
60 Backpack Sit Up
40 Backpack Push Ups
20 Box Jumps (24”/20”) (no backpack)
40 Backpack Push Ups
60 Backpack Sit Up
800m Backpack Run
.
Scaled
For Time:
4:00 of Standing Marches
60 Quarter Sit Ups
40 Elevated Knee Push Ups
20 Step Up to Surface
40 Elevated Knee Push Ups
60 Quarter Sit Ups
4:00 of Standing Marches
Mayhem Moms
For Time:
4:00 of Controlled High Knees to Lateral Shuffle
60 Quarter Sit Ups or Heel Taps
40 Knee Push Ups or Incline Push Ups
20 Modified Tuck Jump
40 Knee Push Ups or Incline Push Ups
60 Quarter Sit Ups or Heel Taps
4:00 of Controlled High Knees to Lateral Shuffle
Bonus Stretching (No Measure)
2 Rounds
:30 Runners Stretch
1:00 Lat Stretch on Box – lean in deeper as the time goes on
:30 Alternating Scorpion Stretch
Athletes Notes
Runners Stretch aka Standing Quad Stretch
Lat Stretch on Box
Scorpion Stretch