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 - 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

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 - 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 - 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

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 - 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 - 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)