To successfully complete this challenge, you must complete all of the following tasks every day from September 1st – September 30th.
- Complete two 30 minute 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
Optional – write in the comments which Diet / Meal Plan you are following 🙂
Yes…if this looks familiar it is because this is a condensed version of the 75 Hard program, which you may have heard of.
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 a “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
20 Tibialis Raises
10 Ankle Circles
5 Sit Ups
30 seconds of Line Hops or Single Unders
30 second Jog
Athletes Notes
Just trying to move through these movements in the 5 minutes. Try to get through a couple rounds of it to get nice and warm. Don’t rush though!
- Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
- Ankle Circles
- Sit Ups
- Line Hops or Single Unders
Athlete choice between line hops, single unders, double unders or crossovers.
6 Sets:
30 seconds of Jump Rope
30 seconds of rest
*Goal is to choose a style that allows you to complete the 30 seconds unbroken.
Athletes Notes
Demo Videos
FLOW
0:00 – 0:30 Complete your choice of line hops or jump rope style (aim for unbroken)
0:30 – 1:00 Rest
1:00 – 1:30 Complete your choice of line hops or jump rope style (aim for unbroken)
1:30 – 2:00 Rest
2:00 – 2:30 Complete your choice of line hops or jump rope style (aim for unbroken)
2:30 – 3:00 Rest
3:00 – 3:30 Complete your choice of line hops or jump rope style (aim for unbroken)
3:30 – 4:00 Rest
4:00 – 4:30 Complete your choice of line hops or jump rope style (aim for unbroken)
4:30 – 5:00 Rest
5:00 – 5:30 Complete your choice of line hops or jump rope style (aim for unbroken)
Scaled
6 Sets:
30 seconds of Object Toe Taps
30 seconds of rest
Mayhem Moms
6 Sets:
30 seconds of Slow and Controlled Line Hops or Slow and Controlled Plate Hops
With a Partner:
AMRAP 16 Minutes
400m Run Together
40 Alternating Leg V-Ups (split)
40 Object Hang Snatch or X-Jumps (no jump) (split)
40 Synchro Sit Ups
*See Prep Notes for Individual Version
Athletes Notes
Scoring
- For simplicity, every meter will count as a rep. There are a total of 520 reps in each round
Workout Strategy and Flow
- Yay, we are going to get after a partner workout today. Don’t worry if you don’t have anyone to do this with you, there is an individual version written below
- For my partners: you will need to be sure you communicate during this entire workout.
- The workout starts with a run together. There is no reason to run ahead of your partner, because you cannot start the next part until both partners have returned from the 400m Run.
- After the run, 1 partner will start working on the Alternating Leg V Ups, while one partner rests. You can choose to do this in 2 sets of 20 or you can go back and forth in sets of 10. Whatever is best for you and your partner.
- Then 1 partner will start working on the Object Alternating Hang Snatch OR X-Jump No Jump, while one partner rests. Again, this can be split up however you guys decide.
- The final movement in the round is Sit Ups . These must be synchronized, by touching your hands behind your heads at the same time and touching your hands at your feet/the floor in front of you at the same time. Your pace will be dictated by the slower partner…don’t bury them….this is an AMRAP so there are more rounds to go.
Individual Version
AMRAP 16 Minutes
400m Run
20 Alternating Leg V-Ups
20 Object Hang Snatch or X-Jumps (no jump
40 Sit Ups
Substitution
- Run: we can scale the run by choosing to run for 2 minutes, no matter the distance, or even run for 30 seconds, walk for 30 seconds, run for 30 seconds walk for 30 seconds. If running is not possible due to injury or weather, scale to 2 minutes of High Knees
Scaled
AMRAP 16 Minutes
2 minutes of Standing Marches (together)
40 Seated Toe Taps (split)
40 Object Alternating Hang Snatch OR X-Jump No Jump (split)
40 Synchro Quarter Sit Ups
Individual Version
AMRAP 16 Minutes
2 minutes of Standing Marches
20 Seated Toe Taps
20 Object Alternating Hang Snatch OR X-Jump No Jump
40 Quarter Sit Ups
.
With a Partner:
AMRAP 16 Minutes
400m Run Together
40 Alternating Leg V-Ups (Split)
40 Single Dumbbell Hang Snatch (split) (50/35)
40 Synchro Sit Ups
*See Prep Notes for Individual Version
Athletes Notes
Scoring
- For simplicity, every meter will count as a rep. There are a total of 520 reps in each round
Workout Strategy and Flow
- Yay, we are going to get after a partner workout today. Don’t worry if you don’t have anyone to do this with you, there is an individual version written below
- For my partners: you will need to be sure you communicate during this entire workout.
- The workout starts with a run together. There is no reason to run ahead of your partner, because you cannot start the next part until both partners have returned from the 400m Run.
- After the run, 1 partner will start working on the Alternating Leg V Ups, while one partner rests. You can choose to do this in 2 sets of 20 or you can go back and forth in sets of 10. Whatever is best for you and your partner.
- Then you will grab a dumbbell and 1 partner will start working on the alternating Single Dumbbell Hang Snatch, while one partner rests. Again, this can be split up however you guys decide.
- The final movement in the round is Sit Ups . These must be synchronized, by touching your hands behind your heads at the same time and touching your hands at your feet/the floor in front of you at the same time. Your pace will be dictated by the slower partner…don’t bury them….this is an AMRAP so there are more rounds to go.
Individual Version
AMRAP 16 Minutes
400m Run
20 Alternating Leg V-Ups
20 Single Dumbbell Hang Snatch (50/35)
40 Sit Ups
Substitution
- Run: we can scale the run by choosing to run for 2 minutes, no matter the distance, or even run for 30 seconds, walk for 30 seconds, run for 30 seconds walk for 30 seconds. If running is not possible due to injury or weather, scale to 2 minutes of High Knees
Mayhem Moms
With a Partner:
AMRAP 16 Minutes
2 minutes of High Knees to Jumping Jacks (together)
40 Modified Alternating Leg V Ups (Split)
40 Single Dumbbell Hang Snatch (split)
40 Synchro Quarter Sit Ups or Heel Taps
Individual Version:
AMRAP 16 Minutes
2 minutes of High Knees to Jumping Jacks
20 Modified Alternating Leg V Ups
20 Single Dumbbell Hang Snatch
40 Quarter Sit Ups or Heel Taps
1 Minute Walk
into
:30 Wall Calf Stretch (each)
:30 Cross Leg Forward Fold (each)
-repeat stretches if you have time-
Athletes Notes
Mayhem Moms
With a Partner:
AMRAP 16 Minutes
2 minutes of High Knees to Jumping Jacks (together)
40 Modified Alternating Leg V Ups (Split)
40 Object Alternating Hang Snatch OR X-Jump No Jump (split)
40 Synchro Quarter Sit Ups or Heel Taps
Individual Version:
AMRAP 16 Minutes
2 minutes of High Knees to Jumping Jacks
20 Modified Alternating Leg V Ups
20 Object Alternating Hang Snatch OR X-Jump No Jump
40 Quarter Sit Ups or Heel Taps