Workout of the day

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.

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.

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

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)

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: Bulgarian Split Squat (Every 2:30min for 4 sets
10/10 Bulgarian split squats (heavy - focus on 90 degrees))

B: Shoulder Press (Every 2min for 4 sets
2 Strict press + 4 push press at 85% of 1RM (Strict press)
*****
3 sets: Bilateral
10/10 DB Rear delt raises
10/10 DB Front delt raises
10/10 DB Side delt raises)

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.