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
10 Prone IYTs
5 Elbow to Floor Lunge Stretches (each)
5 Dynamic Squat Stretches
5 Hand Release Push Ups
3 Single Dumbbell Hang Snatch (each) **minimal only
3 Single Dumbbell Thrusters (each) **minimal only
Athletes Notes
5 Minutes to work through as many rounds as you can.
- Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
- Elbow to Floor Stretch with Rotation
- Dynamic Squat Stretch
- Hand Release Push Ups
- Single Dumbbell Hang Snatch (minimal only)
- Single Dumbbell Thruster (minimal only)
6 sets (1 set every 90 seconds)
5 Unbroken 1 No Push Up Burpee + 1 Jumping Lunge* + 1 Air Squat
*Jumping lunge is L+R = 1
Athletes Notes
Demo Videos
- 1 rep of the complex is 1 No Push Up Burpee + 1 Jumping Lunge + 1 Air Squat. You will repeat that 5 times.
- Make each movement transition as seamless as possible. You should be doing all 5 reps without stopping. Rest at the END of the complex.
Flow
0:00 – 1:30 Complete 1 no push up burpee directly into 1 jumping lunge (L+R) directly into 1 air squat and then repeat for 5 times without stopping…..then rest the remainder of time.
1:30 – 3:00 Repeat the unbroken complex for set 2 – rest the remainder of time.
3:00 – 4:30 Repeat the unbroken complex for set 3 – rest the remainder of time.
4:30 – 6:00 Repeat the unbroken complex for set 4 – rest the remainder of time.
6:00 – 7:30 Repeat the unbroken complex for set 5 – rest the remainder of time.
7:30 – 9:00 Repeat the unbroken complex for set 6
Scaled
6 sets (1 set every 90 seconds)
5 Unbroken 1 Elevated Up Down with Jump + 1 Wall Assisted Split Squats (each) + 1 Squat to Chair
- If the transitions are too confusing or challenging for you, switch to:
6 sets (1 set every 90 seconds)
5 Elevated Up Down with Jump directly into 5 Wall Assisted Split Squats (each) directly into 5 Squat to Chair
Mayhem Moms
6 sets (1 set every 90 seconds)
5 Unbroken Complex of 1 No Push Up Burpee + 1 Bodyweight Step Back Lunge (each) + 1 Air Squat
6 sets (1 set every 90 seconds)
5 Unbroken Dumbbell Complex of 1 Dumbbell Devil Press + 1 Dumbbell Thruster (2×50/35)
Athletes Notes
Demo Videos
- Beware…This complex is a spicy one!!!
- We continue on the 6 sets (1 every 90 seconds) which we have seen previously as we work to build our muscular endurance and grip strength.
- You MUST select dumbbells that allow you to do the entire complex without setting the dumbbells down or resting in the button of your devil press burpee position! You are welcome to start lighter and slowly build to a comfortably challenging weight OR you can keep the same weight across the entire complex.
- The first part of the complex is going to be a Dumbbell Devil Press directly into a Dumbbell Thruster. You will repeat that 5 times.
- Be explosive in the hips to let those dumbbells fly up and overhead on the devil press. & then really use those legs and explode out of the bottom of the thruster. Remember to breathe!!!!
Flow
0:00 – 1:30 Complete 1 dumbbell devil press + 1 dumbbell thruster + 1 dumbbell devil press + 1 dumbbell thruster + 1 dumbbell devil press + 1 dumbbell thruster + 1 dumbbell devil press + 1 dumbbell thruster + 1 dumbbell devil press + 1 dumbbell thruster…..then rest the remainder of time.
1:30 – 3:00 Repeat the unbroken complex for set 2 – rest the remainder of time.
3:00 – 4:30 Repeat the unbroken complex for set 3 – rest the remainder of time.
4:30 – 6:00 Repeat the unbroken complex for set 4 – rest the remainder of time.
6:00 – 7:30 Repeat the unbroken complex for set 5 – rest the remainder of time.
7:30 – 9:00 Repeat the unbroken complex for set 6
Mayhem Moms
6 sets (1 set every 90 seconds)
5 Unbroken Dumbbell Complex of 1 Elevated Modified Devil Press + 1 Dumbbell Thruster
*Switch to bodyweight option if needed
3 sets:
30 second Hollow Hold
30 seconds of Mountain Climbers
30 second Hollow Hold
-rest 1:30 between sets-
Score = emoji!
Athletes Notes
Scoring
- Score with an emoji and comment in your results box with any modifications you may have done.
Demo Videos
Flow
0:00 – 0:30 Hollow Hold
0:30 – 1:00 Mountain Climbers
1:00 – 1:30 Hollow Hold
1:30 – 3:00 Rest
3:00 – 4:30 Repeat for set 2
4:30 – 6:00 Rest
6:00 – 7:30 Repeat for set 3
Scaled and Mayhem Moms
3 sets:
30 second Boat Hold
30 seconds of Elevated Mountain Climbers
30 second Boat Hold
-rest 1:30 between sets