Archives for May 2026
Announcements
HGX GEAR for Apparel
May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am
Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.
HGX Mixed Sex Couples Competition September 19th
HomeGrown AthletX - Legends (65+)
Metcon (No Measure)
Warm-up
Band stretch (red band only)
***
10min AMRAP
10 KB/DB RDL
10 KB DB swings
5/5 KB/DB high pulls
***After 10min: 100M “brisk” walk
12min AMRAP
10/10 DBs hang power cleans
10/10 DB shoulder to overhead
10/10 DB hang power clean to overhead
***After 10min: 250M “brisk” walk
Announcements
HGX GEAR for Apparel
May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am
Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up (Checkmark)
1:30 Cardio Choice
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the Worlds
:15/:15 Standing PVC Pipe Prayer Stretch
-
2 Sets
:30 Jump Rope (Double Under Practice, Singles, Boxer Shuffle)
10 Russian Kettlebell Swings
5/5 Kettlebell Snatch
10 Barbell Overhead Squats
Specific Barbell Prep (Checkmark)
2 Sets
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Snatch Balance
3 Hang Squat Snatch
-
Then Build to Working Weights on the Barbell
Hang Snatch (Weightlifting Variable Reps & Sets)
We have been dialing in the hang position throughout this cycle, and today is the opportunity to express that work against a heavy single. The 1:30 interval gives athletes time to reset mentally and physically between reps.
Modifications:
Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch, starting at a technically sound and challenging load and building by feel, with the emphasis on the hip drive and receiving position rather than the load reached
Hotel Gym / Travel: Every 1:30 x 10 Sets: 2-4/2-4 Dumbbell Hang Snatch for Load
Primer (Checkmark)
2 Sets at Working Loads:
3/3 Kettlebell Hang Snatch
25 Double-Unders or 40 Single-Unders
5 Wall Balls
Use this to confirm kettlebell load, Double-Under rhythm, and wall ball target depth and pace before "Jackie Brown" begins.
"Jackie Brown" (8 Rounds for time)
For Time
Every 2:00 x 8 Sets:
5/5 KB or DB Hang Snatch
50 Double-Unders (A:75 singles)
10 Wall Balls
KB: (Rx53/35, S 44/26)
DB: (Rx50/35, S 40/25)
Wall Ball: (Rx 20/14, S 16/12) to 10ft/9ft
Score = Sum Total Time Across All 8 Sets
Goals: 1:15-1:30 per set
Stimulus: Mixed Upper Body Interference
RPE: 8/10
Primary Objective: Complete all three movements unbroken in each set, with tight transitions between every movement to stay inside the 1:15-1:30 window.
Secondary Objective: Match or beat your set one time across all eight intervals, using pacing and transition discipline from the first set to protect output in the final three sets.
Announcements
HGX GEAR for Apparel
May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am
Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.
HGX Mixed Sex Couples Competition September 19th
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up (Checkmark)
400m Run
5 Inchworm to Hollow Hold (1 sec)
10 Alternating Scorpions
:15 Hollow Hold
:20 Extended Plank Reverse Bridge
-
:15 Wall Lean March
2 Sets x :10 on / :05 off Wall Lean Sprint
8 Scapular Pull-Ups
6-8 Kipping Knees to Chest
10 Crossover Box Step-Overs (Round 2: @ Warm-Up Loads)
6 Box Jump Overs
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run or :20 High Knees in Place
1 Partial Wall Walk + 1 Wall Walk
6-8 Elevator Toes to Bar (building low to high and eventually toes to bar)
5 Box Step-Overs @ Working Loads
3-5 Short Range GHD Sit-Ups + 5 GHD Sit-Ups
5 Box Jump Overs
Use this to confirm load, movement standards, and pacing feel before "Katniss" begins.
"Katniss" (Time)
For Time:
1000m Run
10 Wall Walks
50 Toes to Bar
50 Single Dumbbell Box Step-Overs
1000m Run
10 Wall Walks
50 GHD Sit-Ups (A: Ab mat sit up)
50 Box Jump Overs
Single DB Box Step-Overs: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
Wall Walk: 10in, from wall
Score = Time
Time Cap: 33:00
Goals: Finish between 25:00 and 33:00
Stimulus: Aerobic Capacity / Muscular Endurance / Chipper
RPE: 7/10
Primary Objective: Maintain a consistent, sustainable pace across all eight movements without accumulating long rest periods; the goal is to keep moving, not to maximize any single set.
Secondary Objective: Execute a pre-planned rep strategy on Toes to Bar and Box Step-Overs so that fatigue is managed proactively rather than reactively, protecting output in the second half of the chipper.
Accessories (Checkmark)
For Quality:
3 Sets:
:30/:30 Side Plank
10 Landine Trunk Rotations
:30 Banded Psoas March
Announcements
HGX GEAR for Apparel
May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am
Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.
HGX Mixed Sex Couples Competition September 19th
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Incline Bench Press (Weight)
Every :90sec
5x8 at 75%
***
3 sets
10 Incline close grip bench press (Higher than last week)
10 DBs Floor press
10 DBs Barrel press
10 DBs Standing flys
B: Metcon (Checkmark)
3 sets
10 DBs Skull crushers
15 Plate elevated feet push-ups (2x45#)
10 DB Tricep ext (behind the neck)
Announcements
HGX GEAR for Apparel
May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am
Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.
HGX Mixed Sex Couples Competition September 19th
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up (Checkmark)
2:00 Row
10 Alternating Overhead Tricep / Lat Stretch (Front Rack Mobility)
:10/:10 Hand to Hand Wrist Circles (Each Direction)
10 Alternating Scorpions
10 Iron Cross Stretch
-
2 Sets
6 Tall Muscle Cleans
:20 Behind The Neck Elbow Punch Throughs
6 Barbell Cossack Squats
6 Barbell Back Squats
Then take the barbell to the rack and talk over loading, spotting, and bailing.
Back Squat (Take 15:00 to Establish a 1RM Back Squat)
Ideal jumps: 5 reps at 50%, 3 reps at 60%, 3 reps at 70%, 1 rep at 75%, then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.
Modifications:
Level 1: Every 2:00 x 8 Sets: 3 Back Squats at moderate loads across, with emphasis on consistent depth and midline tension throughout the build
- For Knee and Back Pain, look to adjust to a Box Squat or a 5/5 Reps on a Reverse Split Squat (specifically for more sciatica related issues)
Primer (Checkmark)
3 Hang Muscle Cleans
3 Tall Squat Cleans (Pull Under the Bar)
3 Position Squat Cleans (High Hang + Hang + Low Hang)
-
Then Add Loads to the Barbell
-
Clean Lift Off + Slow Pull Clean + Hang Clean + Full Clean
-
Then continue to build to starting loads on the Clean + Hang Clean + Clean Complex
Use this to confirm receiving position, front rack integrity, and working load before "Furiosa" begins.
"Furiosa" (5 Rounds for weight)
For Load
Every 3:00 x 5 Sets:
20/16 Cal Row or Ski or 14/12 Cal Bike
Barbell Complex: Clean + Hang Clean + Clean
Barbell Complex: 75-85%+ of 1RM Clean
The complex must be completed unbroken.
Score = Sum Total Load Across 5 Sets
Time Cap: 3:00 per set
Goals: All sets completed at 75-85%+ of 1RM Clean, row completed under 1:30 each set
Stimulus: Barbell Conditioning / Technique Under Fatigue
RPE: 8.5/10
Primary Objective: Complete all five complexes unbroken at 75% or above of 1RM Clean, with no missed lifts across the entire workout.
Secondary Objective: Complete the row buy-in under 1:30 on the clock each set, arriving at the barbell with enough composure to execute the complex with quality receiving positions.
Accessories (Checkmark)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
:30 Relaxed Deep Squat (supported)
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Announcements
HGX GEAR for Apparel
May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am
Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.
HGX Mixed Sex Couples Competition September 19th
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up: PVC
2 sets small plates (Y, T, W) - 12 reps ea letter
Interval training: 12 reps
Banded face pulls
Right arm lat pulls
Left arm lat pulls
Rig supported air squats
Rig supported alternating lunges
Wall push-ups
Wall high knees
Plate ground to overhead
Plate chess press
100M “brisk” walk
Announcements
HGX GEAR for Apparel
May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am
Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up (Checkmark)
2:00 Cardio Choice
-
2 Sets
10 Banded Pass Throughs
15 Banded Pull-Aparts
5 Inchworm-Ups
5/5 World's Greatest Stretch
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
Specific Prep
10 Empty Barbell Bench Press
- Focus on lat engagement, pulling the barbell apart through the hands and rooting through the feet while flexing the glutes.
- Then start the build to the 1RM for the day.
Bench Press (Take 15:00 to Establish a 1RM Bench Press)
Ideal jumps: 5 reps at 50%, 3 reps at 60%, 3 reps at 70%, 1 rep at 75%, then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.
Modifications:
Level 1: Close Grip Bench Press / Floor Press / Dumbbell Bench Press at a challenging and technically sound load
Hotel Gym / Travel: Take 15:00 to build to a heavy set of 3 Dumbbell Bench Press or Dumbbell Floor Press for the day
Primer (Checkmark)
2/2 Single Arm Devils Press at warm-up loads
2 Lateral Burpees over the Dumbbell
5 Elevator Kip Swings to Chin Over the Bar Pull-Ups
-
2/2 Single Arm Devils Press at warm-up loads
2 Lateral Burpees over the Dumbbell
5 Pull-Ups building to working modification for the day: Chest to Bar Pull-Ups, Chin Over the Bar Pull-Ups, or a Banded Pull-Up, Jumping, or Ring Row option
Use this to confirm dumbbell load, burpee footwork, and pull-up standard before "The Devil Wears Prada" begins.
"The Devil Wears Prada" (AMRAP - Rounds and Reps)
For Rounds + Reps
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
10 Chest to Bar Pull-Ups Each Round
Dumbbell: (Rx50/35, S 40/25)
Score = Rounds + Reps
Goals: 125+ Reps (6+ Rounds)
Stimulus: Upper Body Interference / Muscular Endurance
RPE: 9/10
Primary Objective: Move through the first three rounds unbroken and establish a sustainable rhythm on the pull-ups before the ladder climbs into the higher rep sets, protecting enough shoulder and pulling capacity to keep moving in the final two to three minutes.
Secondary Objective: Keep transitions between movements sharp throughout the entire 10:00, using the Lateral Burpees as a controlled reset for the grip between movements while still pushing the pace.
PRVN Reset (Checkmark)
For Quality:
3 Sets
:45/side Scorpion Stretch
1:00 Elevated Prayer Stretch
5/side Side Lying Windmills
Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10 Ring Bicep Curls
10 Ring Tricep Extensions
100ft (30m) Sandbag Bear Hug Carry
Announcements
HGXGEAR.com for Apparel
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets:
12 Alternating Box Step-Ups
10 Alternating Cossack Squats
8 Kettlebell Deadlifts
8 Goblet Reverse Lunges
8 Ice Skater Hops
Specific Prep
10 Barbell Upright Rows
:20 Barbell Behind the Neck Elbow Punch Throughs
5/5 Empty Barbell Front Rack Step-Ups
3/3 Barbell Front Rack Step-Ups @ light loads
3/3 Barbell Front Rack Step-Ups @ moderate to working loads
-
Then Get into Strength Piece
Strength: Barbell Front Rack Step-Up (4 Rounds for weight)
4 Sets:
5/5 Barbell Front Rack Step-Ups
Load: Choice
Suggested Loading: 95-115lb (43-52kg) / 65-75lb (30-34kg)
The focus of this piece is single-leg drive with an upright front rack position on every rep. Athletes should establish elbow height and midline tension before stepping up, drive fully through the front heel to stand, and control the descent before the next rep begins. Load selection should reflect a weight that is challenging for the positional demands without compromising the front rack or creating a forward lean through the rep.
Modifications:
Level 1: Goblet Step-Ups with a dumbbell or kettlebell at a manageable load, maintaining the same upright torso and full single-leg drive standard
Hotel Gym / Travel: 4 Sets of 5/5 Dual Dumbbell Front Rack Step-Ups or Single Dumbbell Goblet Step-Ups using a chair, bench, or sturdy elevated surface at a challenging but technically sound load
Primer (Checkmark)
2 Rounds at Working Pace:
12 Air Squats
8 KB Sumo Deadlift High Pull
2 Shuttle Runs
Use this to dial in round pacing, kettlebell height and hip extension standard, and shuttle run turn speed before "Raichu's Volt Switch" begins.
"Raichu's Volt Switch" (3 Rounds for reps)
For Reps:
3 Sets x 4:00 AMRAP / 2:00 Rest
24 Air Squats
16 Kettlebell Sumo Deadlift High Pull
8 Shuttle Runs
Shuttle Run: 25/25ft (7.5/7.5m)
Kettlebell: (Rx53/35, S 44/26)
Score = Total Reps Across All 3 Sets
Goals: 1+ Rounds per set (50+ Reps per set)
Stimulus: Posterior Chain and Leg Stamina
RPE: 8/10
Primary Objective: Match or exceed your rep count from set one across all three intervals, establishing a controlled pace from the first rep and sustaining it through each 4:00 window.
Secondary Objective: Keep all movements unbroken within each round, using the transition between movements rather than rest mid-set to manage effort.
Announcements
HGX GEAR for Apparel
May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am
Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.
HGX Mixed Sex Couples Competition September 19th
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Ladder
Back Squat (4x5
Build over sets
)
Partner workout (Checkmark)
AMRAP 16 min
split work w/ partner on hanging knee raises and rope
20 hanging knee raises (scale sit-up or Russian twist)
10 synchro line facing burpee (scale synchro box burpee)
6 rope pull to stand
100 m run (together)