Hey Everyone. I wanted to give a heads up to everyone Sunday, September 1st will be the beginning of our Mayhem 30 Hard Challenge.
It will run for all 30 days of September, with the goal being to successfully complete all tasks every single day.
(This is our condensed and slightly altered version of “75 Hard”.)
For full challenge details, please click on the Workout Prep Notes.
Athletes Notes
Challenge:
- To successfully complete this challenge, you must complete all of the following tasks every day from September 1st – September 30th.
Mayhem 30 Hard Tasks:
- Complete two 30 minutes workouts (at least one workout must be outside)
- Drink 2/3 of your Bodyweight in ounces of water (Example: If you weigh 200 lbs, you will need to drink a minimum of 133 oz of water each day)
- Read 10+ Pages in a Non-Fiction Book
- Consume zero Alcohol for the entire 30 days
- Choose any diet and stick with it
- No Cheat Meals
- Take a Daily Progress Picture
LOGGING:
- You will log the number “7” if you completed the ENTIRE 7 bullet points
- Our hope is that every single day of September you are able to Log “7”
FAQs
How does Mayhem 30 Hard work?
- This challenge is based on the honor system. We are pushing your mental limits for 30 days and asking that you honestly complete every single day as it is written.
What happens if you miss a day?
- In the original 75 Hard Challenge (which this challenge is based on), if you miss an item on any day, you would have to start the entire challenge over with Day 1. For the sake of this challenge, we are asking that you try your best to complete every single day as it’s written for the entire 30 days. However, if you miss a day, we understand. Just comment on what part you missed and how you’re going to ensure that you don’t miss that part tomorrow.
We do two 30-minute workouts a day?
- Yes. We recommend that one of these workouts is from Mayhem Programming (M30, M60, Bodybuilding, etc.) and that the other is an outdoor physical activity such as going for a walk/jog/run, playing a sport, playing with your kids, yoga, etc. Another Mayhem Workout works too. Just remember that at least one of your workouts needs to be outside.
What diet should I do?
- You choose the diet you want to stick with for 30 days. It could be tracking macros, logging your food, Intermittent Fasting, Paleo, Whole 30, etc. Pick something that you feel you can stick with for 30 days. If the listed options all sound too overwhelming, you can choose a habit-based diet approach by setting up a few habits for your personalized diet that you need to adhere to. For example, “no snacks after dinner”. Habits are a great way to diet in a way that can be customized to work best for you and allow you to be successful.
- Another great option, if you’re unsure where to start, is to log your food in the app “My Fitness Pal” for 30 days. This is a great way to start to understand if you’re eating too much or too little and to see patterns in how you can improve your diet in the future.
What if I want to do 75 Hard?
- If you wish to take it a step further and use this opportunity to begin 75 Hard, we recommend reading further into 75 Hard so that you can ensure you are following their standards. Mayhem 30 Hard is an altered version of this challenge. You can read about the full challenge here.
On a 5:00 Clock:
First 3:00
20 second High Knees
20 Second Standing Quad Stretch (each)
10 Reverse Snow Angels
5 Inchworms to Push Ups
….into….
Last 2:00
2 Bodyweight or Dumbbell Renegade Rows
30 second Run
Athletes Notes
For Time
5 Rounds
10 Bodyweight Renegade Row*
100m-200m-300m-400m-500m Run
* Push Up + Renegade Row (Left) + Renegade Row (Right)
Athletes Notes
Workout Strategy and Flow
- Bodyweight Renegade Row (Push Up + Right Arm + Left Arm): these will always be 10 reps. Remember that 1 rep is a push up into a left arm renegade row into a right arm renegade row. I would recommend doing these in sets of 5. Take 3-5 seconds after to shake the arms out and then get back to it.
- Run: The runs will get longer as the rounds go on. Keep that in mind when you start this workout. We want to focus on our breathing and make sure we set ourselves up for success at the beginning of this workout.
FLOW
10 Bodyweight Renegade Row, 100m Run, 10 Bodyweight Renegade Row, 200m Run, 10 Bodyweight Renegade Row, 300m Run, 10 Bodyweight Renegade Row, 400m Run, 10 Bodyweight Renegade Row, 500m Run……and done!!!!
Substitution
- You can scale the Bodyweight Renegade Row by dropping to your knees for Kneeling Dumbbell Renegade Row
- Run –> if needed, complete the runs as time domains rather than distances.
So :30 – 1:00 – 1:30 – 2:00 – 2:30 . If you need to walk/jog for that time domain, that’s okay too…whatever keeps you moving and gets you to practice running. That’s what matters. - If you cannot run due to injury or weather, you can complete High Knees or High Knees to Lateral Shuffle with these time domains: :30 – 1:00 – 1:30 – 2:00 – 2:30
Scaled
For Time
5 Rounds
10 Elevated Knee Push Ups
10 Elevated Bodyweight Renegade Row (L+R=1)
:30 – 1:00 – 1:30 – 2:00 – 2:30 Standing Marches
Mayhem Moms
For Time
5 Rounds
10 Kneeling Bodyweight Renegade Row
:30 – 1:00 – 1:30 – 2:00 – 2:30 Controlled High Knees to Lateral Shuffle
For Time:
5 Rounds
10 Dumbbell Renegade Row* (2×50/35)
100m-200m-300m-400m-500m Run
*Dumbbell Push Up + Renegade Row (Left) + Renegade Row (Right)
Athletes Notes
Workout Strategy and Flow
- Dumbbell Renegade Row (Push Up + Right Arm + Left Arm): these will always be 10 reps. Remember that 1 rep is a dumbbell push up into a left arm renegade row into a right arm renegade row. I would recommend the weight you select today will allow for sets of 5. Take 3-5 seconds after to shake the arms out and then get back to it.
- Run: The runs will get longer as the rounds go on. Keep that in mind when you start this workout. We want to focus on our breathing and make sure we set ourselves up for success at the beginning of this workout.
FLOW
10 Dumbbell Renegade Row, 100m Run, 10 Dumbbell Renegade Row, 200m Run, 10 Dumbbell Renegade Row, 300m Run, 10 Dumbbell Renegade Row, 400m Run, 10 Dumbbell Renegade Row, 500m Run……and done!!!!
Substitution
- You can scale the Dumbbell Renegade Row by dropping to your knees for Kneeling Dumbbell Renegade Row
- Run –> if needed, complete the runs as time domains rather than distances.
So :30 – 1:00 – 1:30 – 2:00 – 2:30 . If you need to walk/jog for that time domain, that’s okay too…whatever keeps you moving and gets you to practice running. That’s what matters. - If you cannot run due to injury or weather, you can complete High Knees or High Knees to Lateral Shuffle with these time domains: :30 – 1:00 – 1:30 – 2:00 – 2:30
Mayhem Moms
5 Rounds
10 Kneeling Dumbbell Renegade Row
:30 – 1:00 – 1:30 – 2:00 – 2:30 Controlled High Knees to Lateral Shuffle
1 Minute Walk
into
:30 Seated QL Stretch (each)
:30 Pigeon Stretch (each)
:30 Camel Pose
Athletes Notes