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.
3 Rounds
10 Crossbody Arm Swings
10 Bird Dogs
5 Samson Lunges (each)
Athletes Notes
*Move at a casual pace and use this as a recovery day. If you haven’t worked out hard this week, you can either go back and complete a different workout this week OR choose to “go hard” in this workout.
EMOM 20 Minutes at Easy Pace (40 seconds on, 20 seconds off)
Minute 1: Box Step Overs (24″/20″)
Minute 2: Bear Crawl / Handstand Walk
Minute 3: Russian Twists
Minute 4: Recovery Walk or Jog
*Note: There are no set reps for today, move for 40 seconds. It is not written as a “max” since it is meant to be at an easy pace.
Score = Emoji! Not keeping track of reps today
Athletes Notes
Scoring
- Score as an Emoji! We are not keeping track of reps today. Comment in your results comment section any modifications.
Workout Strategy and Flow
- Today we are going at this easy pace again. If you want to hit this one hard because you missed the last couple of days and just want a good workout, you can definitely make this workout challenging by going at a more intense pace.
- You will do each movement for 40 seconds (ideally with no rest) and then for the remainder of the minute you rest/transition to the next movement.
- Box Step Over – this is a great workout to practice a slightly higher box if you typically don’t do RX since we aren’t going fast or keeping track of reps. Just focused on an easy pace.
- Handstand Walk: this is a great time to practice handstand walks since this is more of an easy pace workout 🙂 OR Bear Crawl
- Russian Twists – get ready for the burn.
- The final minute is a recovery walk or jog. Go based off of how you are feeling that day. If you feel great and you want to jog for 40 seconds, go for it. If you feel like you just want to walk, do that! This would typically be a “rest minute” but today it’s more of a “recovery minute”.
0:00 – 0:40 Box Step Overs
0:40 – 1:00 Rest
1:00 – 1:40 Bear Crawl / Handstand Walk
1:40 – 2:00 Rest
2:00 – 2:40 Russian Twists
2:40 – 3:00 Rest
3:00 – 3:40 Recovery Walk or Jog
3:40 – 4:00 Rest
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
12:00 – 16:00 Repeat for set 4
16:00 – 20:00 Repeat for set 5
Scaled
EMOM 20 Minutes at Easy Pace (40 seconds on, 20 seconds off)
Minute 1: Step Up to Surface
Minute 2: Bear Crawl Alternating Shoulder Taps
Minute 3: Heel Taps
Minute 4: Recovery Walk
Mayhem Moms
EMOM 20 Minutes at Easy Pace (40 seconds on, 20 seconds off)
Minute 1: Box Step Over OR Alternating Lunge to Hip Extension
Minute 2: Bear Crawl OR Bear Crawl Alternating Shoulder Taps
Minute 3: Heel Taps
Minute 4: Recovery Walk
2 Rounds:
:30 Standing Quad Stretch (each side)
1:00 Leaning Child’s Pose
:30 Cross Leg Forward Fold (each side)
Athletes Notes