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)

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

Warm-Up (Checkmark)

400m Group Run Warm-Up

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2 Sets:

10 Alternating Box Step-Ups

10/10 Suitcase Deadlifts (KB or DB)

10 Deep Lunge Mountain Climbs

8/6 Push-Ups

6/6 Single Arm Ring Rows

4 Strict Knees to Chest or Elbow

Gymnastics Skill: Rope Climb (Checkmark)

Spend 5-10 minutes on Rope Climb Skill Work

Rope Pull to Stands

Rope Climb J-Hook, Stand and Reach

Fast Rope Climb Descents

Other Movements and Modifications today

Primer (Checkmark)

1-2 Sets:

50ft Farmers Carry at working load

5 Burpee Box Jumps at 24/20in

2 Rope Climbs or Modification

10 Synchro Abmat Sit-Ups with partner

Use this to confirm kettlebell load, rope climb modification, and synchro sit-up rhythm before "Thelma & Louise" begins.

"Thelma & Louise" (Time)

For Time

3 Rounds with a Partner:

200m Farmers Carry

20 Burpee Box Jumps (Rx24/20, S 20/16″)

8/6 Rope Climbs

50 Synchro Abmat Sit-Ups

10 Burpee Box Jumps (Rx30/24, S 24/20″)

Kettlebells: (Rx70/53, S 53/44)

DB: (Rx70/50, S 60/40)
Score = Time

Time Cap: 30:00

Goals: 22:00-26:00

Stimulus: Partner Conditioning / Midline and Grip Endurance

RPE: 8/10

Primary Objective: Divide all work evenly between partners, keep farmers carry transitions to a minimum, and tackle rope climbs as alternating single reps to maintain steady output across all three rounds.

Secondary Objective: Manage the synchro sit-up set and the subsequent high box burpee box jumps as a unit, pacing through the sit-ups with consistent rhythm and resetting mentally before the first jump at the 30/24 box.

Accessories (Checkmark)

For Quality:

3 Sets:

10 Banded Lat Pulldown

:30 Dead Hang

10/10 Single Arm Dumbbell Bent Over Row

:30 Hollow Body Hold