Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 29 (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)
2 rounds
20 seconds of High Knees
5 Single Leg RDLs (each)
5 Elbow to Floor Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Jumping Split Squat (each)
into
2 Rounds
30 second Run
30 second Walk
Athletes Notes
High Knees
Bodyweight Single Leg RDL
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge
Jumping Split Squats all 5 left, then all 5 right
()
Bodyweight + Minimal: Somebody’s Watching Me (Distance)
3 Rounds:
2:00 Run (easy-moderate pace)
1:30 Walk
1:00 Run (easy-moderate pace)
:30 Walk
Score = Distance in Meters
Athletes Notes
Workout Strategy and Flow
Happy 2nd Day of Deload Week.
Today we start with a bit of cardio before moving into a strength piece.
Set a timer on your watch or phone and just move. Each round will be a total of 5 Minutes with varying times of running (easy-moderate pace) and walking. This is a great opportunity to get in your daily steps (and October 31 Mile for the day)!
What does easy-moderate look like?:
Effort Level: About 5-6 out of 10 on a perceived effort scale. You’re working, but it feels controlled and sustainable.
Breathing: You should be able to talk in short sentences without struggling for breath, though it’s not effortless. It’s a “slightly challenging but comfortable” pace.
FLOW
0:00 – 2:00 Run
2:00 – 3:30 Walk
3:30 – 4:30 Run
4:30 – 5:00 Walk
5:00 – 7:00 Run
7:00 – 8:30 Walk
8:30 – 9:30 Run
9:30 – 10:00 Walk
10:00 – 12:00 Run
12:00 – 13:30 Walk
13:30 – 14:30 Run
14:30 – 15:00 Walk
Backpack Option
3 Rounds:
2:00 Backpack Run (easy-moderate pace)
1:30 Backpack Walk
1:00 Backpack Run (easy-moderate pace)
:30 Backpack Walk
Scaled
3 Rounds:
2:00 Step Jacks
1:30 Standing Marches
1:00 Step Jacks
:30 Standing Marches
Mayhem Moms
3 Rounds:
2:00 High Knees to Lateral Shuffle (easy-moderate pace)
1:30 Easy Walk in Place OR Standing Marches
1:00 High Knees to Lateral Shuffle (easy-moderate pace)
:30 Easy Walk in Place OR Standing Marches
Bodyweight: Strength (Checkmark)
2-3 sets
30 second Handstand Hold or Pike Hold
10 Bodyweight Single Leg RDL (each)
10 Bodyweight Bulgarian Split Squats (each)
-rest 1:30 between sets-
Athletes Notes
Demo Videos
Pike Hold or Handstand Hold
scale to High Plank Hold or Bear Hover Hold if needed
Bodyweight Single Leg RDL
Bulgarian Split Squat
Flow
30 second Handstand Hold or Pike Hold, 10 Bodyweight Single Leg RDL (left), 10 Bodyweight Single Leg RDL (right), 10 Bodyweight Bulgarian Split Squats (left), 10 Bodyweight Bulgarian Split Squats (right)
-rest 1:30-
Repeat for Set 2
-rest 1:30-
If you’re feeling GREAT, repeat for a 3rd set.
Scaled
2-3 sets
30 second Knee Plank
10 Wall Assisted Single Leg RDL (each)
10 Wall Assisted Split Squats (each)
-rest 1:30 between sets-
Mayhem Moms
2-3 sets
30 second Pike Hold OR High Plank Hold
10 Bodyweight Single Leg RDL (each) OR Wall Assisted Single Leg RDL if needed
10 Bulgarian Split Squat (each) OR if balance is off, complete as Bodyweight Split Squat
-rest 1:30 between sets-
Minimal: Strength (3 Rounds for weight)
**if you have access to lighter dumbbells, go lighter today with deload week
2-3 sets
30 second Handstand Hold or Pike Hold
10 Single Dumbbell Single Leg RDL (each)
10 Single Dumbbell Bulgarian Split Squats (each)
-rest 1:30 between sets-
Athletes Notes
Demo Videos
Pike Hold or Handstand Hold
scale to High Plank Hold or Bear Hover Hold if needed
Single Leg Dumbbell RDL
Single Dumbbell Bulgarian Split Squat
Flow
I know that many of us don’t have access to a ton of equipment. That’s why this is Mayhem 30 Minimal ….but…if you do happen to have access to a set of lighter dumbbells, aim to go a little lighter today with it being Day 2 of Deload Week.
30 second Handstand Hold or Pike Hold, 10 Single Dumbbell Single Leg RDL (left), 10 Single Dumbbell Single Leg RDL (right), 10 Single Dumbbell Bulgarian Split Squats (left), 10 Single Dumbbell Bulgarian Split Squats (right)
-rest 1:30-
Repeat for Set 2
-rest 1:30-
If you’re feeling GREAT, repeat for a 3rd set.
Mayhem Moms
2-3 sets
30 second Pike Hold OR High Plank Hold
10 Single Leg Dumbbell RDL (each) OR Wall Assisted Single Leg RDL if needed
10 Single Dumbbell Bulgarian Split Squat (each) OR if balance is off, complete as Dumbbell Split Lunge
-rest 1:30 between sets-
Bonus Stretching (No Measure)
1:00 Pancake Stretch
:30 Seated QL Stretch (each)
1:00 Upward to Downward Dog Transitions
Athletes Notes
Pancake Stretch
Seated QL Stretch
Downward to Upward Dog Transitions