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I did a minimum exp solo run of Emerald tonight from start to finish. Basically I followed the any% glitchless speedrun route for trainer fights, except I skipped the Rustboro Gym trainers and battled the rightmost trainers in the Petalburg Gym for the least possible exp. I accidentally battled the Rusturf Tunnel hiker, but I don't think it changes anything. What can you do.
This was more or less what happened:
>pick Mudkip
>no Water Gun for Roxanne's first Geodude, so I spammed Mud Slap on it and prayed I never got hit
>skip Brawly until Norman split
>cheese Slateport Rival with Mud Slap again on Grovyle
>the rest of the Wattson and Flannery splits were easy and uneventful
>beat Brawly
>cheese Norman with the Double Team TM from the soot route
>pick up Amulet Coin
>spam Double Team again on Fortree Rival's Slugma to dodge Grovyle's Leaf Blade
>skip Winona until post-Magma Hideout to get Swampert and get enough money for the Ice Beam TM
>start using items on T&L and Juan because they're bullshit
>reach the league at level 48
>spam X items and Full Restores to win at level 55 (very high 54 in a legit run)
Fun fact, the league alone accounts for roughly 1/3 of the total exp in this run.