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

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: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 - 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.

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

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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 - 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.

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

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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

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.