Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

200-400m Run

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10 Bootstrap Squats

10 Scapular Push-Ups + 10 Plank Shoulder Taps

10 Scapular Pull-Ups

10 Ring Rows

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5 Inchworm Push-Ups

10 Air Squats

5 Jumping Pull-Ups or 10 Ring Rows

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Then Progress into movement mods for the day and get ready to roll!

Primer (Checkmark)

Review and confirm partition strategy, scaling selection, and weight vest status for each athlete.

Use this to confirm movement standards and pacing feel before "Murph" begins.

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
Goals: Finish between 40:00 and 60:00

Stimulus: Bodyweight Conditioning / Muscular Endurance

RPE: 10/10

Primary Objective: Execute a pre-determined partition plan from start to finish and maintain consistent set sizes across all 600 reps of bodyweight movement, never chasing big sets early at the expense of the back half.

Secondary Objective: Hold movement standards on every rep of the Push-Up and Pull-Up through the full range of motion, scaling the variation if needed to protect quality rather than grinding through broken mechanics.

MURPH (Time)

RX and RX+(1 year+ crossfit)

For Time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

Partitioned as desired (No Weight Vest)

with vest Rx+

SCALED

Half Murph (6-12 month crossfit)

For Time:

800m Run

50 Jumping Pull-Ups or Ring Rows

100 Push-Ups or on knees

150 Air Squats

800m Run

Partitioned as desired (No Weight Vest)

SCALED: Partner Murph or Half Murph (6-12 month crossfit)

For Time:

1 Mile Run

100 Pull-Ups , Jumping Pull-Ups or Ring Rows

200 Push-Ups, Elevated Push-Ups or Kneeling Push-Ups

300 Air Squats

1 Mile Run

Partitioned as desired (No Weight Vest)

SCALED FOR BEGINNERS (0-6 month crossfit)

For time:

500m Run

25 Jumping Pull-ups or ring rows

50 Push-ups or on knees

100 Air Squats

500m Run

Partitioned as desired (No Weight Vest)