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 Line Hops OR Jump Rope Choice
10 Prone IYTs (each)
3 Thread the Needles (each)
3 Push Ups to Downward Dog
3 Crush Grip Dumbbell Strict Press or 3 Pike Push Ups
Athletes Notes
- Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
- Thread the Needle
- Push Up to Downward Dog
- Crush Grip Dumbbell Strict Press or Pike Push Up
Athletes choice between line hops, single unders, double unders or crossovers.
6 Sets:
40 seconds of Jump Rope
20 seconds of rest
*Goal is to choose a style that allows you to complete the 40 seconds unbroken.
**On September 10, we did 30 seconds, your goal should be to get ~10 reps more each set.
Athletes Notes
Demo Videos
FLOW
0:00 – 0:40 Complete your choice of line hops or jump rope style (aim for unbroken)
0:40 – 1:00 Rest
1:00 – 1:40 Complete your choice of line hops or jump rope style (aim for unbroken)
1:40 – 2:00 Rest
2:00 – 2:40 Complete your choice of line hops or jump rope style (aim for unbroken)
2:40 – 3:00 Rest
3:00 – 3:40 Complete your choice of line hops or jump rope style (aim for unbroken)
3:40 – 4:00 Rest
4:00 – 4:40 Complete your choice of line hops or jump rope style (aim for unbroken)
4:40 – 5:00 Rest
5:00 – 5:40 Complete your choice of line hops or jump rope style (aim for unbroken)
Scaled
6 Sets:
40 seconds of Object Toe Taps
20 seconds of rest
Mayhem Moms
6 Sets:
40 seconds of Slow and Controlled Line Hops or Slow and Controlled Plate Hops
20 seconds of rest
*Complete at Moderate Intensity
4 sets:
2 Wall Walk
8 Alternating Leg V-Up + V-Ups
8 Pike Push Ups or 16 Kipping Handstand Push ups
-rest 2:00 between sets-
*1 rep = left leg + right leg + both
*Score = Total time, including rest since this is moderately intense.
Athletes Notes
Workout Strategy and Flow
- Get ready for a core and shoulder burner
- Today is more of a functional pump style workout which should be completed at a moderate intensity. Think about not going fast, but moving steady and still getting a good sweat in.
- Wall Walk – great opportunity to practice your wall walks. We only have 2 at a time, and with them being at the beginning of each set, we will be most “fresh” going into them.
- Alternating Leg V-Up + V-Ups: This is a combo movement. So 1 rep = 1 alternating leg v-up on the left leg, 1 alternating leg v-up on the right leg, and 1 v-up with both legs! You have 8 reps total each set.
- Pike Push Up or Kipping Handstand Push Up – this will be challenging especially after the wall walks. Make each one look pretty. If you need to take a quick break at the halfway point, you may!
Substitution
- Wall Walk –> Elevated Box Walks or Inchworm with Double Push Up
- If needed scale to the v-ups to Tuck Ups , so it would be 1 alternating leg v-up on left, 1 on the right and then 1 tuck up!
- Pike Push Ups –> 8 Pike Shoulder Taps (L+R=1)
Scaled
Complete at Moderate Intensity
4 sets:
2 Modified Inchworm
8 Seated Toe Taps + Quarter Sit Ups
8 Bear Crawl Alternating Shoulder Taps (L+R=1)
-rest 2:00 between sets-
Mayhem Moms
–Complete at Moderate Intensity
4 sets:
2 Elevated Box Walks or Modified Inchworm
8 Modified Alternating Leg V Ups + Modified L-Crunch
8 Pike Push Up or 8 Pike Shoulder Taps (L+R=1)
-rest 2:00 between sets-
*Complete at Moderate Intensity
4 sets:
2 Wall Walk
8 Alternating Leg V-Up + V-Ups*
16 Seated Dumbbell Crush Grip Strict Press (50/35)
-rest 2:00 between sets-
*1 rep = left leg + right leg + both
*Score = Total time, including rest since this is moderately intense.
Athletes Notes
Workout Strategy and Flow
- Get ready for a core and shoulder burner
- Today is more of a functional pump style workout which should be completed at a moderate intensity. Think about not going fast, but moving steady and still getting a good sweat in.
- Wall Walk – great opportunity to practice your wall walks. We only have 2 at a time, and with them being at the beginning of each set, we will be most “fresh” going into them.
- Alternating Leg V-Up + V-Ups: This is a combo movement. So 1 rep = 1 alternating leg v-up on the left leg, 1 alternating leg v-up on the right leg, and 1 v-up with both legs! You have 8 reps total each set.
- Seated Crush Grip Dumbbell Strict Press. This should be seated. I want you to focus here on getting your core tight and not letting your back arch as you get through these. Ideally you are selecting a weight that allows for 16 reps unbroken, however since this is at a moderate intensity for today, if you need to break at the half way mark for a quick shake out, that’s cool too!
Substitution
- Wall Walk –> Elevated Box Walks or Inchworm with Double Push Up
- If needed scale to the v-ups to Tuck Ups , so it would be 1 alternating leg v-up on left, 1 on the right and then 1 tuck up!
Mayhem Moms
–Complete at Moderate Intensity
4 sets:
2 Elevated Box Walks or Modified Inchworm
8 Modified Alternating Leg V Ups + Modified L-Crunch
16 Seated Crush Grip Dumbbell Strict Press
-rest 2:00 between sets-