Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 30 (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)
5:00 Clock
5 Inchworms to Push Ups
10 Glute Kickbacks (each)
5 Dynamic Squat Stretches
5 X-jumps (no jump) OR 5 Alternating Single Dumbbell Hang Snatch
2 Burpees
Athletes Notes
Inchworm to Pushup
Glute Kickbacks
Prone Y Raises
Thread the Needle
Dynamic Squat Stretch
X-Jump No Jump or Single Dumbbell Hang Snatch
Burpees
Bodyweight Metcon
()
Bodyweight: I Want Candy (Checkmark)
EMOM 20 Minutes
Minute 1: 10 Burpees to Target
Minute 2: 15 X-Jumps (no Jump)
Minute 3: 20 Tuck Ups
Minute 4: 25 Air Squats
*Enjoy the rest you get each minute, remember this is deload week so keep intensity moderate
Score = emoji
Athletes Notes
Workout Strategy and Flow
Enjoy the rest you get each minute, remember this is deload week so keep intensity moderate! You should have at least 20+ seconds of rest each minute if not more.
Burpee to Target – use this opportunity to focus on your breathing during the burpees
X-Jump No Jump – these are alternating arms every rep. Think of this as an invisible dumbbell snatch. Hinging at the hips and being explosive.
Tuck Ups – these are challenging if you’ve never done them before. If needed scale to the Modified version to keep moderate intensity.
Air Squats – steady! Again, another opportunity to focus on your breathing during these reps and keeping the heart rate under control.
Substitution
Tuck Ups –> Modified Tuck Ups
Scaled
EMOM 20 Minutes
Minute 1: 10 Elevated Up Down with Jump
Minute 2: 12 X-Jump No Jump
Minute 3: 16 Quarter Sit Ups
Minute 4: 20 Squat to Chair
Mayhem Moms
EMOM 20 Minutes
Minute 2: 10 Line Facing Modified Burpees
Minute 3: 15 Dumbbell Hang Snatch
Minute 4: 20 Modified Flutter Kick
Minute 4: 25 Air Squats
Minimal Metcon
()
Minimal: I Want Candy (Checkmark)
EMOM 20 Minutes
Minute 1: 10 Dumbbell Facing Burpees
Minute 2: 15 Alternating Dumbbell Hang Snatch (50/35)
Minute 3: 20 Tuck Ups
Minute 4: 25 Air Squats
*Enjoy the rest you get each minute, remember this is deload week so keep intensity moderate
Score = emoji
Athletes Notes
Workout Strategy and Flow
Enjoy the rest you get each minute, remember this is deload week so keep intensity moderate! You should have at least 20+ seconds of rest each minute if not more.
Dumbbell Facing Burpees – use this opportunity to focus on your breathing during the burpees
Dumbbell Hang Snatch – these are alternating arms every rep
Tuck Ups – these are challenging if you’ve never done them before. If needed scale to the Modified version to keep moderate intensity.
Air Squats – steady! Again, another opportunity to focus on your breathing during these reps and keeping the heart rate under control.
Substitution
Tuck Ups –> Modified Tuck Ups
Mayhem Moms
EMOM 20 Minutes
Minute 2: 10 Line Facing Modified Burpees
Minute 3: 15 Dumbbell Hang Snatch
Minute 4: 20 Modified Flutter Kick
Minute 4: 25 Air Squats
Cool Down (No Measure)
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Frog Stretch
Scorpion Stretch
Camel Pose