Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

200m Run

10 Alternating Arm Swing s

8 Ring Row

8 Scapular Push-Ups

10 Cossack Squats

B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

BB: Metcon (Time)

"Murph"

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit


For time:500m Run 


25 Pull-ups


50 Push-ups


100 Squats


500m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:


1000m Run


50 Pull-ups


100 Push-ups


200 Squats


1000m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

Partner Murph

Two person team version:

For time:

1 mile Run


100 Pull-ups


200 Push-ups


300 Squats

*1 run together and split work as needed