October Challeges

Option 1: October Step-Up Challenge

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CHALLENGE BACKGROUND:

During the month of October, we will be doing a step-up challenge to train and prepare for the hero workout, “Chad”, that will be programmed on Veteran’s Day - November 11th.

“Chad” was created in honor of Navy SEAL Chad Wilkinson and is performed across the world to raise awareness for suicide prevention. To learn more, visit https://chad1000x.com.

The workout “Chad” is 1,000 box step-ups for time, onto a 20-inch box, wearing a 45/35 pound ruck pack/vest. For the workout for class, we will have multiple options available to accommodate all levels. You will also be seeing more step-ups in our regular programming - these reps can be counted toward the challenge.

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CHALLENGE DETAILS:

The challenge will take place for 5 weeks, each with a different goal (weeks 1 and 5 are short):

• Week 1 (October 1 - October 5): accumulate 200 step-ups throughout the week
• Week 2 (October 6 - October 12): accumulate 400 step-ups throughout the week
• Week 3 (October 13 - October 19): accumulate 600 step-ups throughout the week
• Week 4 (October 20 - October 26): accumulate 800 step-ups throughout the week
• Week 5 (October 27 - October 31): pick one day this week to complete a 20 min AMRAP of max step-ups (no more than 400 reps). We want you to get a feel for pacing on what the real workout will feel like.

Step-ups can be performed on a 20” box or any safe object of about the same height (chair, bench, a stack of plates, etc.). If you intend to perform Chad weighted, then the challenge reps should be weighted as well. This is not a requirement. Any step-up reps will count towards your weekly goal. They can be in a workout, at the gym, from home, outside on a park bench, anything counts! Just get it in within the week.

Beginner/Intermediate option: accumulate 100/200/300/400 step-ups in weeks 1-4 and 200 in a day for week 5. All reps can be done at a lower height.

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LOGGING:

We will be using the Monthly Challenge track to log this challenge. Each day you will log the number of reps you completed. If you’re planning to break them up, you can log where you’re currently at, and then update your score throughout the day. Each Saturday, there will be a separate score where you will note if you completed the weekly challenge that week.

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Option 2: Daily Mile Challenge

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🎃 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 At Home Track in the TM 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!

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Choose one or choose both! Have fun! 🥳