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.

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

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

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

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)

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

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

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

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