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.
5:00 Clock:
5 Dynamic Squat Stretches
10 Second Bottom of the Squat Hold
10 Single Leg Glute Bridge (each)
10 Bodyweight Step back Lunges
15 Jumping Jacks
Athletes Notes
Completed at a moderate intensity
6 sets (1 set every 2 minutes)
10 Jumping Lunges (L+R=1)
10 Pause Glute Bridges (2 seconds at top)
-rest 2 minutes-
4 Rounds
30 Seconds of Russian Twists
30 seconds of L-Crunches
30 seconds Rest
* Score with an emoji.
Athletes Notes
Workout Strategy and Flow
- Complete today at a moderate intensity – focus on moving steady, with quality form and getting a good sweat in. Not trying to get the fastest times today (which is why we are scoring with an emoji)
- Jumping Lunge – don’t worry about jumping high, just jump from one lunge into the other side. Remember Left side + right side is 1 rep today.
- Glute Bridges – you will pause for 2 seconds at the top of each rep. Squeeze that booty. It is going to burn after those jumping lunges.
- During both the Russian Twists and the L Crunches , your main goal is to stay moving. Don’t worry about how many reps you get, just that you don’t stop during the 30 seconds.
FLOW
0:00 – 2:00 Complete 10 Jumping Lunges (L+R=1) and 10 Pause Glute Bridges with 2 second pause at top of each rep. Rest the remainder of time.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
6:00 – 8:00 Repeat for set 4
8:00 – 10:00 Repeat for set 5
10:00 – 12:00 Repeat for set 6
12:00 – 14:00
14:00 – 14:30 Russian Twists
14:30 – 15:00 L-Crunches
15:00 – 15:30 Rest
15:30- 16:00 Russian Twists
16:00 – 16:30 L-Crunches
16:30 – 17:00 Rest
17:00 – 17:30 Russian Twists
17:30 – 18:00 L-Crunches
18:00 – 18:30 Rest
18:30- 19:00 Russian Twists
19:00 – 19:30 L-Crunches
Scaled
Completed at a moderate intensity
6 sets (1 set every 2 minutes)
10 Wall Assisted Split Squats (left)
10 Wall Assisted Split Squats (right)
10 Glute Bridges (no pause)
-rest 2 minutes-
4 Rounds
30 Seconds of Heel Taps
30 seconds of Quarter Sit Ups
30 seconds Rest
Mayhem Moms
Completed at a moderate intensity
6 sets (1 set every 2 minutes)
10 Lunge to Hip Extension (left)
10 Lunge to Hip Extension (right)
10 Pause Glute Bridges (2 seconds at top)
-rest 2 minutes-
4 Rounds
30 Seconds of Heel Taps
30 seconds of Modified L-Crunch
30 seconds Rest
Completed at a moderate intensity
6 sets (1 set every 2 minutes)
10 Jumping Lunges (L+R=1)
10 Pause Dumbbell Glute Bridges (50/35) (2 seconds at top)
-rest 2 minutes-
4 Rounds
30 Seconds of Russian Twists
30 seconds of L-Crunches
30 seconds Rest
Athletes Notes
Workout Strategy and Flow
- Complete today at a moderate intensity – focus on moving steady, with quality form and getting a good sweat in. Not trying to get the fastest times today (which is why we are logging as load)
- Jumping Lunge – don’t worry about jumping high, just jump from one lunge into the other side. Remember Left side + right side is 1 rep today.
- Pause Dumbbell Glute Bridges – you will pause for 2 seconds at the top of each rep. Squeeze that booty. It is going to burn after those jumping lunges.
- During both the Russian Twists and the L Crunches , your main goal is to stay moving. Don’t worry about how many reps you get, just that you don’t stop during the 30 seconds.
FLOW
0:00 – 2:00 Complete 10 Jumping Lunges (L+R=1) and 10 Pause Dumbbell Glute Bridges with 2 second pause at top of each rep. Rest the remainder of time.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
6:00 – 8:00 Repeat for set 4
8:00 – 10:00 Repeat for set 5
10:00 – 12:00 Repeat for set 6
12:00 – 14:00
14:00 – 14:30 Russian Twists
14:30 – 15:00 L-Crunches
15:00 – 15:30 Rest
15:30- 16:00 Russian Twists
16:00 – 16:30 L-Crunches
16:30 – 17:00 Rest
17:00 – 17:30 Russian Twists
17:30 – 18:00 L-Crunches
18:00 – 18:30 Rest
18:30- 19:00 Russian Twists
19:00 – 19:30 L-Crunches
Mayhem Moms
Completed at a moderate intensity
6 sets (1 set every 2 minutes)
10 Lunge to Hip Extension (left)
10 Lunge to Hip Extension (right)
10 Pause Dumbbell Glute Bridges (2 seconds at top)
-rest 2 minutes-
4 Rounds
30 Seconds of Heel Taps
30 seconds of Modified L-Crunch
30 seconds Rest