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.
🎃 Challenge: Complete 1 mile every day (walk or run) for 31 days in October!
🗓️ Dates: October 1 – October 31
🏃 How it Works:
– Walk or run 1 mile each day—indoors or outdoors—it’s your choice!
– While you’re welcome to do more, only 1 mile will count per day toward your 31-mile goal.
– Log your mile daily in the app to stay on track and keep your streak alive! (You’ll be responsible for tallying your total as you go.)
💡 Pro Tip:
Make it part of your daily routine—whether it’s a morning walk, an evening jog, or during lunch breaks. Keep it fun and aim for consistency!
2 Rounds:
20 Jumping Jacks
20 High Knees (L+R=1)
5 Dynamic Squat Stretches
5 Donkey Kicks (each)
then..
2 rounds:
30 second Run
15 second Towel Rows or Crush Grip Dumbbell Rows
Athletes Notes
3 Rounds
30 seconds of Slow Single Arm Towel Rows or Single Arm Banded Bent Over Rows (left)
30 seconds of Slow Single Arm Towel Rows or Single Arm Banded Bent Over Rows (right)
30 seconds rest
Athletes Notes
Demo Video
- Single Arm Towel Row
- I have written it as slow because I don’t want you performing it for max reps in the 30 seconds. Rather I want you focusing on quality movement!!
Flow
0:00 – 0:30 Slow Single Arm Towel Rows (left)
0:30 – 1:00 Slow Single Arm Towel Rows (right)
1:00 – 1:30 Rest
1:30 – 2:00 Slow Single Arm Towel Rows (left)
2:00 – 2:30 Slow Single Arm Towel Rows(right)
2:30 – 3:00 Rest
3:00 – 3:30 Slow Single Arm Towel Rows (left)
3:30 – 4:00 Slow Single Arm Towel Rows (right)
Scaled
4 Rounds
40 seconds of Slow Towel Rows
20 seconds rest
Mayhem Moms
No modifications
3 Rounds
30 seconds of Slow Single Arm Dumbbell Row (left)
30 seconds of Slow Single Arm Dumbbell Row (right)
30 seconds rest
Athletes Notes
Demo Video
- Single Arm Dumbbell Row
- I have written it as slow because I don’t want you performing it for max reps in the 30 seconds. Rather I want you focusing on quality movement!!
Flow
0:00 – 0:30 Slow Single Arm Dumbbell Row (left)
0:30 – 1:00 Slow Single Arm Dumbbell Row (right)
1:00 – 1:30 Rest
1:30 – 2:00 Slow Single Arm Dumbbell Row (left)
2:00 – 2:30 Slow Single Arm Dumbbell Row (right)
2:30 – 3:00 Rest
3:00 – 3:30 Slow Single Arm Dumbbell Row (left)
3:30 – 4:00 Slow Single Arm Dumbbell Row (right)
Mayhem Moms
No modifications
For Total Time:
AMRAP 2:30 Minutes
400m Run
Max Air Squats
-rest 90 seconds between sets-
*Continue until 140 Air Squats are complete.
Total Time Cap: 20 Minutes
Athletes Notes
Scoring
- Score the TOTAL time it takes you to get to 140 air squats, including rest!
Workout Strategy and Flow
- Simple movements, simple workout. Put your head down and get to work. Remember simple doesn’t = easy. This will be a challenge, especially if you don’t consider yourself a “good runner”.
- We are continuing to work on our aerobic capacity inside 2:30 minute intervals.
- Run – Push the pace here!!! Challenge yourself, we need to finish this in 2 minutes (or less). BUT Don’t all out sprint…we need you to be able to squat immediately after you finish the runs.
- Air Squats – stay moving!! Aim for 25 air squats every set. If you need to adjust the run distance slightly to do that, then you may.
FLOW
0:00 – 2:30 Complete a 400m Run and in the time remaining complete max air squats.
2:30 – 4:00 Rest
4:00 – 6:30 Complete a 400m Run and in the time remaining complete max air squats, picking up at the number you left off on in set 1.
6:30 – 8:00 Rest
8:00 – 10:30 Complete a 400m Run and in the time remaining complete max air squats, picking up at the number you left off on in set 2…..
continue repeating this sequence until you have reached 140 air squats (or reached the time cap of 20 minutes)
Substitution
- If you cannot run 400m in 2 minutes, then scale back the run to allow you to finish in 2 minutes.
- If running in high intensity intervals is a bit daunting for you, then instead of running 400m each round, I recommend you do 30 seconds of a hard run, 30 seconds walk, 30 seconds hard run, 30 seconds walk. This will allow you to still get steps/meters in but at a pace and distance that is sustainable for you. (don’t worry about how far you go, just follow the times listed)
- If you cannot run due to injury or the weather doesn’t allow you to run, then complete 2 minutes of High Knees each AMRAP.
Scaled
For Total Time:
AMRAP 2:30 Minutes
2 minutes of Standing Marches
Max Squat to Chair
-rest 90 seconds between sets-
*Continue until 100 Squat to Chairs are complete.
Mayhem Moms
For Total Time:
AMRAP 2:30 Minutes
400m Run
Max Air Squats
-rest 90 seconds between sets-
*Continue until 140 Air Squats are complete.
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes