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.
Current Cycle: Iron Grip
Length: 8 weeks (Week of September 2 through Week of October 21)
Main Focus:
1) Dumbbell DT (short/fast aerobic capacity, muscular endurance, & grip strength)
2) Skill Work: Jump Rope
Don’t worry, if you haven’t been following for the whole cycle – you can hop in at any point and still get great workouts – both strength and conditioning. 😊
3 Rounds:
15 seconds of Jumping Jacks
5 Dynamic Squat Stretches
5 Inchworm to Hollow
5 Pike Shoulder Taps (L+R = 1)
Then
2 rounds
30 second Box Step Overs
30 seconds of 1 Dumbbell Power Clean + 1 Dumbbell Thruster (or 1 Jumping Lunge + 1 Jumping Air Squat)
Athletes Notes
4 sets:
AMRAP 2:30
25ft Handstand Walk or 50ft Bear Crawl
10 Box Step Overs (24”/20”)
5 Jumping Lunges (L+R=1)
5 Jumping Air Squats
-rest 2:30 between sets-
*Moving at a speed where when you get to the rest, you should need and want all of it.
Athletes Notes
Scoring
- 1 Rep for every 25ft handstand walk or every 50ft bear crawl
Workout Strategy and Flow
- Today our main focus is our aerobic capacity during this workout. I am giving you a 1:1 (work to rest) ratio. So earn that rest by pushing the intensity within the AMRAPs.
- Handstand Walk or Bear Crawl. For space reasons you should go down 25ft and back 25ft.
- Box Step Over should be completed at a steady pace. Control your breathing here and make up any time that may have been spent going too long on the first movement.
- Jumping Lunge: you don’t have to jump super high, but you should be explosive going straight from one lunge into the other. Left leg + right leg = 1 rep.
- Jumping Air Squats: again, you don’t have to jump high but you have to leave the ground. These should be unbroken!
Substitution
- If you cannot complete a handstand walk OR a bear crawl, then you can substitute this for 8 Bear Crawl Alternating Shoulder Taps (L+R=1)
- If the combination of the jumping lunges and jumping air squats is too high of an impact, you can scale the jumping air squats to Air Squat with Rise
Backpack Option
4 sets:
AMRAP 2:30
50ft Backpack Bear Crawl Drag
10 Backpack Chair Step Ups (24”/20”)
5 Backpack Clean
5 Backpack Thruster
-rest 2:30 between sets-
Scaled
4 sets:
AMRAP 2:30
8 Bear Crawl Alternating Shoulder Taps (L+R=1)
10 Step Up to Surface
5 Wall Assisted Split Squats (Each)
5 Squat to Chair
-rest 2:30 between sets-
Mayhem Moms
4 sets:
AMRAP 2:30
50ft Bear Crawl
10 Box Step Over
5 Bodyweight Split Squat (each)
5 Air Squat with Rise
-rest 2:30 between sets-
4 sets:
AMRAP 2:30
25ft Handstand Walk or 50ft Bear Crawl
10 Box Step Overs (24”/20”)
5 Dumbbell Power Cleans (2×50/35)
5 Dumbbell Thrusters (2×50/35)
-rest 2:30 between sets-
*Should be moving at a speed/intensity where when you get to the rest, you should need and want all of it.
Athletes Notes
Scoring
- 1 Rep for every 25ft handstand walk or every 50ft bear crawl
Workout Strategy and Flow
- Today our main focus is our aerobic capacity during this workout. I am giving you a 1:1 (work to rest) ratio. So earn that rest by pushing the intensity within the AMRAPs.
- Handstand Walk or Bear Crawl. For space reasons you should go down 25ft and back 25ft.
- Box Step Over should be completed at a steady pace. Control your breathing here and make up any time that may have been spent going too long on the first movement.
- Dumbbell Power Clean : The weight should allow for unbroken, and a seamless transition from the final clean into the first thruster.
- Dumbbell Thruster : Breathe at the top of the rep. The weight should not be heavy enough to need a break.
Substitution
- If you cannot complete a handstand walk OR a bear crawl, then you can substitute this for 8 Bear Crawl Alternating Shoulder Taps (L+R=1)
Mayhem Moms
4 sets:
AMRAP 2:30
50ft Bear Crawl
10 Box Step Over
5 Dumbbell Power Clean OR Double Dumbbell Hang Power Clean
5 Dumbbell Thruster
-rest 2:30 between sets-
2 sets:
Bicep Curl 21s (Towel, Banded, or Crush Grip Dumbbell)
-rest 2:00-
Athletes Notes
Demo Video
- Banded Bicep Curls – 21s or Towel Bicep Curls or Crush Grip Dumbbell Bicep Curl – 21s – remember these are done at different ranges of motion – 7 from bottom to middle, 7 from middle to top, 7 from bottom to top (aka full range). You should complete all 21 without setting the towel/band/dumbbell down.
Flow
Complete all 21 without setting the towel/band/dumbbell down
-rest for 2:00 –
Repeat for another set of 21 without setting the towel/band/dumbbell down
Backpack Option
You can complete this with a backpack as well!
Scaled or Mayhem Moms
No modification here