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

2:00 Cardio Choice

:20/:20 Crossbody Lat Stretch

:20/:20 Samson Stretch

10 Down Dog to Up Dog

-

2 Sets

6 Bar Kip Swings

6/6 Single Arm Ring Row

4 Inchworm Push-Ups

8 Deep Lunge Mountain Climbers

Specific Prep

2 Sets

4-6 Toes to Target, Building Toes to Bar or Alternating Toes to Bar or Knee Raises

4 No Jump Burpees

2-3 Strict Pull-Ups or Jump Pull-Ups

1 Partial Wall Walk + 1 Full Walk (Focus on Straight Arms, Hollow Body, and Tension through Midline)

Gymnastics Skill: Rope Climb (Checkmark)

Spend 10:00 going through progressions based on individual ability. Athletes new to rope climbs work through foot lock mechanics, seated pulls, and partial ascents from a low starting position. Athletes with proficiency focus on J-hook efficiency, a strong leg drive, and a smooth controlled descent with lat tension maintained. All athletes should complete at least 2-3 quality attempts at whatever level is appropriate for them. Quality of movement is the standard, not number of reps.

Modifications:

Level 1: Rope Pull-Ups or Rope Pull to Standing from floor level, developing the pulling pattern and grip mechanics before attempting a full ascent

Hotel Gym / Travel: 3 Sets of 5-7 Strict Pull-Ups or Towel Pull-Ups with a 3-second controlled descent, reinforcing the same lat engagement and grip mechanics targeted in the rope climb progression

Primer (Checkmark)

1 Set at Working Pace:

4/4 Toes to Bar

4 Synchro Line Facing Burpees

1/1 Rope Climbs

2 Alternating Wall Walks (1 Each)

Practicing coordination and breaking sets quickly and efficiently. Use this to confirm partner communication, movement standards, and transition speed before "Venusaur Solar Beam" begins.

"Venusaur Solar Beam" (AMRAP - Rounds and Reps)

For Rounds + Reps

24:00 AMRAP : With a Partner

24 Toes to Bar

18 Synchro Line Facing Burpees

6/4 Rope Climbs (A: 6/4 Rope Pull to Stands)

10 Alternating Wall Walks

Wall Walk: 10-in From Wall
Score = Rounds + Reps

Goals: 3.5-5 Rounds

Stimulus: Upper Body Stamina / Muscular Endurance

RPE: 8.5/10

Primary Objective: Communicate with your partner on every transition, establish splits before the clock starts, and protect those splits across all 24 minutes rather than reacting to fatigue on the fly.

Secondary Objective: Maintain consistent round pacing from round one to round four, using the Synchro Burpees as the pace check that keeps both partners together.

Accessories (Checkmark)

For Quality:

4 Sets:

12 Supine Grip Bent Over Barbell Rows

12 Ring Bicep Curls

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

1:00 Cardio Choice (easy pace)

10 Alternating Overhead Lat / Tricep Stretch

10 Alternating Scorpions

10 Glute Bridges

:20 Extended Reverse Plank Bridge

8 Tempo Air Squats (3 sec descent)

:20/:20 Worlds Greatest Stretch

Specific Back Squat Prep

3 Sets: Building to Working Load

5 Back Squats @ 40%

5 Back Squats @ 55%

3 Back Squats @ 65%

3 Back Squats @ 70-75%

Back Squat (Every 2:00 x 4 Sets:
3 Back Squats

% of 1RM Back Squat
Working Load: 80%)

This is the final primer before next week's 1RM Back Squat. These sets are meant to be strong and technically sharp, not maximal. The volume and loading are intentionally manageable. Braced midline, consistent depth, and a powerful drive out of the hole are the priorities on every rep. Athletes should finish all four sets feeling primed and confident, not fatigued.

Modifications:

Level 1: Every 2:00 x 4 Sets: 5 Back Squats at a load that allows full depth and clean mechanics across all four sets, building slightly across the window if positions are strong

Hotel Gym / Travel: Every 2:00 x 4 Sets: 5 Dual Dumbbell Goblet Squats or Dual Dumbbell Front Squats at a challenging load, maintaining the same technical priorities of braced midline and consistent depth

Primer (Checkmark)

2 Set @ Empty Barbell

6 Tall Muscle Cleans

6 Front Squats

6 Strict Press

6 Back Squats

-

Add Loads to Barbell

-

2 Sets at working pace:

250m Row (focus on smooth, controlled effort)

5 Power Cleans @ conditioning barbell load

3 Front Squats @ conditioning barbell load

3 Shoulder to Overhead @ conditioning barbell load

3 Back Squats @ conditioning barbell load

3 Shoulder to Overhead @ conditioning barbell load

Use this to confirm Row pacing, barbell load, and complex sequence before "Flare Blitz" begins.

"Flare Blitz" (4 Rounds for reps)

For Reps

4 Sets:

3:00 AMRAP / 1:00 Rest

20/16 Cal Row or Ski 14/12 Cal Bike

AMRAP in Remaining Time:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

Barbell: (Rx155/105, S 125/85)
Score = Total Reps Across All 4 Sets

Goals: 1+ Rounds Per Set (21+ Reps)

Stimulus: Leg Stamina / Fatigued Barbell Cycling

RPE: 9/10

Primary Objective: Complete the Row in sub 1:30 each set, arriving at the barbell with at least 1:20 remaining to cycle through the complex.

Secondary Objective: Hold consistent rep totals across all four sets, using Row pacing and barbell strategy from set one to protect output in sets three and four.

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Couch Stretch w/ Posterior Tilt

6/side Lateral Squat Stretch w/ Pause at Bottom (3 sec)

1:00 Supine Figure Four / side

Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.

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 - Uniquely Abled Fitness

Warm-up (No Measure)

:30 plate step ups

:30 plate jumps

:30 ground to oh

plate carry

Foam roller bowling

Wod #1 (Checkmark)

7 min

AMRAP

100 ft. farmer's carry

25 jump rope/line step

10 db snatch

Wod #2 (Checkmark)

AMRAP 10 min

250 row

5 power cleans

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 Prep

2 Sets: For Quality

1:00 Cardio Choice

:30 Wall Lean March

10 Knee Hug + Lunge and Twist

:30 Dead-Bugs

:30 Bird-Dogs

Primer

1 Round @ Pace

200m Run

100ft (30m) Farmers Carry

:30 Wall Sit

Use this to confirm load selection and establish a sustainable pace before "Lava Plume" begins.

"Lava Plume" (Time)

For Time

6 Rounds:

400m Run

200m Farmers Carry

1:00 Wall Sit

Farmers Carry: DB 2 x (Rx50/35, S 40/25) KB 2 x (Rx53/35, S 44/26)
Score = Total Time

Goals: Complete each round in approximately 6:00 and finish between 30:00 and 40:00

Stimulus: Aerobic Stamina and Capacity / Carries and Holds

RPE: 7/10

Primary Objective: Consistent pacing each round with a target of approximately 6 minutes per round from start to finish.

Secondary Objective: Maintain posture and composure on the farmers carry and wall sit so that fatigue does not compound into the run on each successive round.

Optional Accessories (Checkmark)

For Quality

3 Sets:

10/10 Single Leg [Glute Bridge Med-ball Squeeze]( Single Leg Glute Bridge on Med Ball )

5 Hamstring Walkouts

:20/:20 Kettlebell Side Plank

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 - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

15min to establish 1RM

then…Every :90sec

5x8 at 70%

***

3 sets

10 Incline close grip bench press

10 DBs Floor press

10 Hindu push-ups

B: Metcon (Checkmark)

3 sets

12 BB Skull crushers (weighted)

12 Plate or DB tricep ext (behind the neck)

12/12 DB kick back

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 - Legends (65+)

Metcon (No Measure)

Warm-up

3 sets: Small plates (Y,T,W) 15 reps/each letter

***

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

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: For Quality

:30 Jump Rope

10 Kettlebell Deadlifts

10 Glute Bridges

10 Hollow Rocks

10 Sit-Ups

Specific Prep

6 Empty Barbell Romanian Deadlifts

4 Box Jumps

4 Deadlifts @ 40%

4 Box Jumps

4 Deadlifts @ 50%

4 Box Jumps

--

Then, build to 65% for working sets

Strength: Deadlift Conditioning (4 Rounds for time)

For Time:

Every 3:00 x 4 Sets:

10 Box Jumps (Step Down)

5 Deadlifts

Box: (Rx30/24, S 24/20″)

Barbell: 75% of 1RM Deadlift
Score = Total Time Including Rest

The intent of this piece is to move with urgency and technical consistency across all four sets. The box jumps demand explosiveness and reinforce the hip extension pattern; athletes should step down deliberately and transition immediately to the barbell. All five deadlift reps should be smooth, braced, and complete before the athlete rests. The 3:00 interval keeps effort honest because the score reflects how efficiently athletes move, not just whether they completed the sets.

Modifications:

Level 2: Barbell: 70%, Box Height @ 24/20in

Level 1: Barbell: Choice @ 7 RPE (Possible Adjustment to RDL) , Step-Ups for Box Jumps

Hotel Gym / Travel: Every 3:00 x 4 Sets: 10 Broad Jumps + 10 Dual Dumbbell Romanian Deadlifts at a challenging load, maintaining the same urgency and transition standard

Primer (Checkmark)

15-10-5 Double-Unders (or 25-20-15 Single-Unders)

*5 Abmat Sit-Ups each set

Focus on smooth transitions and getting right back into the Double-Unders after each sit-up set. Use this to confirm rope timing, unbroken set targets, and transition speed before "Annie" begins.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Goals: 5:30-7:30

A: (75-60-45-30-15 Single Unders)

Stimulus: Midline Capacity

RPE: 8/10

Primary Objective: Keep the Double-Unders in unbroken sets for as long as possible, and respond to any missed reps with an immediate reset rather than a rest.

Secondary Objective: Maintain near-unbroken Abmat Sit-Up sets across all five rounds.

Accessories (Checkmark)

For Quality

3 Sets:

10 Reverse Nordic Curls

:20/:20 Copenhagen Plank

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: For Quality

1:00 Cardio Choice

10 Bootstrap Squats

10 Scapular Push-Ups + 10 Plank Shoulder Taps

6/6 Single Arm Rotational Ring Rows

10 Ring V-Outs

Specific Prep

3 Sets: Building to Working Loads

3 Bench Press 40-50-60%

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 2:00 x 5 Sets: 5-5-5-5-Max Reps at a load that challenges but allows full range of motion and clean bar path on every rep

Shoulder Impingement: Adjust grip width first to find a pain-free pressing position; if grip adjustment is insufficient, substitute Floor Press or Dumbbell Bench Press to limit range of motion and reduce impingement stress

Shoulder Pain / Discomfort: Landmine Press, maintaining the same set and rep structure with a load that allows strong pressing mechanics throughout

Hotel Gym / Travel: Every 2:00 x 5 Sets: Dumbbell Bench Press or Floor Press using the same descending rep structure, building in load across all five sets

Primer (Checkmark)

2 Sets at working pace:

8 Bar Kip Swings

6 Wall Balls @ working load

6 Elevator Kip Swings (building toward chin over bar)

6 Wall Balls @ working load

then

4 Pull-Ups

5/4 Push-Ups

4 Wall Balls @ working load

Use this to confirm Pull-Up standard, Push-Up mechanics, and Wall Ball target height before "Lucario's Aura Sphere" begins.

"Lucario's Aura Sphere" (AMRAP - Reps)

For Reps:

15:00 AMRAP

Unbroken Pull-Up Set

20/15 Push-Ups

Unbroken Wall Ball Set

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Total Reps

Goals: 250-350 Reps

Stimulus: Murph Prep / Muscular Endurance / Strategy

RPE: 8/10

Primary Objective: Identify a repeatable unbroken set size for Pull-Ups and Wall Balls before the clock starts and protect that number across all 15 minutes, keeping every set unbroken as prescribed.

Secondary Objective: Manage the Push-Ups strategically as the fixed anchor of each round, using intentional breaks where needed to arrive at the Wall Balls with enough shoulder and leg capacity to stay unbroken.

[Lucario's Aura Sphere: Level 2, Level 1, & Masters 55+] (AMRAP - Reps)

Level 2:

15:00 AMRAP

Unbroken Pull-Up Set

15/10 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:

15:00 AMRAP

10 Ring Rows

10 Push-Ups (from knees if needed)

10 Wall Balls

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Masters 55+:

15:00 AMRAP

Unbroken Pull-Up Set

15/10 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 14/10lb, 6/4kg, 10/9ft

[Lucario's Aura Sphere: Competitor & Travel] (AMRAP - Reps)

Competitor:

15:00 AMRAP

Unbroken Chest-to-Bar Pull-Up Set

20/15 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 30/20lb, 14/9kg, 10/9ft

Hotel Gym / Travel:

15:00 AMRAP

Unbroken Dual Dumbbell Bent-Over Row Set

20/15 Push-Ups

Unbroken Dual Dumbbell Thruster Set

Dumbbell: Choice (suggested @ 35/25lb, 15/12kg)

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Rack Lat Stretch

6/side Wall Slide w/ Posterior Tilt

:45 Puppy Pose Hold

Intent: Decompress the shoulder girdle and restore lat length after pulling or overhead volume.

Optional Accessories (Checkmark)

For Quality:

5 Sets:

10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press

Stepped Ring Row Burnout (RPE 8 each position, 2-3 reps in the tank)

On the Stepped Ring Row Burnout, rings must contact the chest on every rep, the midline stays rigid throughout, and athletes stop each position with 2-3 reps still available. Watch the video demo before beginning.

Announcements

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HGX GEAR for Apparel

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (5x5 at 85%
b/t sets.
8 BB bicep curls (weighted))

B: Yates rows (5x5 at 85%
B/T sets
8 BB Drag curls (weighted))

C: Metcon (Checkmark)

3 sets

8/8 DBs Gorilla rows

5/5/5/5. Reverse/Hammer/ISO/Bicep curls

2 sets

12/12 DB seated preacher curls

Announcements

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HGX GEAR for Apparel

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC

Interval training: 10 reps

Wood chops

Banded face pulls

Paloff press

Plate halos

Plate standing rotations

Plate farmers carry

Plate chest press

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

100M “brisk” walk