Announcements

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

HomeGrown AthletX - Functional Fitness

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General Prep 

50 Single Unders

10 Alternating Box Step-Ups

10 Goblet Cossack Squats

10 Alternating V-Ups

-

2 Sets:

35 Double Unders or 50 Single Unders

10 Dual Dumbbell Step-Ups @ Warm-Up Loads

10 Goblet Squats

10 V-Ups

Barbell Specific Warm-Up

10 Empty Barbell Reps

2 Sets x 5 Reps @ 40-50%

3 Reps @ 60%

Load Barbell with 65-70%

Back Squat (10:00 EMOM
3 Reps @ 65-70% of 1RM)

The goal here is to focus on controlled loading with speed out of the hole on each rep. This session is about developing great mechanics and consistent reps on the Back Squat.

Substitutions:

Box Squats for athletes with knee or back pain.

Rear Foot Elevated Split Squats for athletes with back pain, primarily in the sacral / lumbar region.

“Schwing!” (AMRAP - Rounds)

12:00 EMOM

minute 1: 10 Dual DB Box Step-Ups

minute 2: 15 GHD Sit-Ups (20 Ab mat sit ups)

minute 3: 10 KB Goblet Squats

minute 4: 50 Double Unders (A:75 singles)

Dumbbells: 2x (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)

Kettlebell: (Rx70/53, S 53/44)
Goal : Complete each working movement within the minute.

Stimulus : Midline and Quad Stamina

RPE : 7/10

Primary Objective : Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.

Secondary Objective : Keep the RPE for this workout at 7/10 or under

Announcements

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

8:00 EMOM

minute 1: 12/9 Calorie Row

minute 2: :15/:15 PVC Pipe Front Rack Stretch

minute 3: 5 Inchworm Push-Ups + 10 Glute Bridges

minute 4: Barbell Complex*

Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Specific Barbell Primer (Add Loads)  (Checkmark)

3 Sets: Increasing Loads on Each Set

Clean Lift Off

Slow Pull Power Clean

Hang Power Clean

Touch and Go Power Clean

*Build to starting loads for the complex

Power Clean (Hang Power Clean + Power Clean
Every 90 seconds x 10 Sets
2+1 @ 60%+

Level 1:
Every 90 seconds x 10 sets
3 Hang Power Cleans

Travel / Hotel:
3 Dual Dumbbell Hang Power Cleans + 2 Dual Dumbbell Power Cleans
)

% of 1RM Power Clean

Modifications:

Newer athletes should complete this as 3-4 Hang Power Cleans with light loads to reinforce form and build mechanics through hip extension into the pull and turnover into the Front Rack.

Alternatively we can do Dual Dumbbell Hang Power Cleans for those with real front rack limitations

"Grindin'" (Time)

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Power Cleans

*5 Wall Walks to Finish Each Set

Dumbbells: 2 x (Rx50/35, S 40/25)
-

Goal Time Domain : 6-8 min

Time Cap: 10 min

Stimulus : Sprinty Style Posterior Chain Burner

RPE : 8.5/10

Primary Objective : Complete the workout in under 7 minutes

Secondary Objective : Keep the Dual Dumbbell Power Cleans to 3 sets or less on each set.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Announcements

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

The Wind is Blowing

w/ partner:

2x:

100 run

10 plank high fives

10/10 sit-ups

10 synchro air squats

Back Squat (4x5 building over sets)

AMRAP (No Measure)

5 push-ups

10 alternating db snatch

10 box jump overs/Dallas 6 wheel overs

Single db/kb farmer's carry outside/Dallas :30/:30 farmer's carry hold

Announcements

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Shoulders:

3 sets: 8-10 reps

DBs standing shoulder press

DBs standing push press w/eccentric (5 secs down)

DBs seated Arnold press

Rest as needed b/t sets

***

3 sets: 12-15 reps

DBs seated lateral delt raises

DBs seated rear delt raises

Banded front delt raises (from the rig)

B: Metcon (No Measure)

3 sets: Superset

10/10 DBs seated alternating bicep curls

10 DB seated tricep ext (behind the neck)

***Rest :30 sec b/t sets

3 sets: Superset

10/10 DBs seated hammer curls

10/10 DB tricep kickbacks

***Rest :30 sec b/t sets

3 sets: Superset

10/10 DB seated preacher curls

10 Box/Bench dips

***Rest :30 sec b/t sets

Announcements

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |

StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Functional Fitness

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General / Partner Warm-Up

400m Med-Ball Run with Partner

--

2 Sets: For Quality with a Partner

20 (10 Each) Partner Medball Chest Pass

20/20 (10/ Partner / Each Side) Partner Medball Rotational Passes

20 (10 Each) Partner Med Ball Wall Balls

20 (10 Each) Partner Medball Sit-Ups

Gymnastics

Ring Muscle-Up Progressions / Modifications and Warm-Up

Primer

200m Run

8 Wall Balls (Per Partner)

2 Ring Muscle-Ups or Muscle-Up Alternative (Per Partner)

"Ruff Ryders" (Time)

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

10 Ring Muscle-Ups

Wall Ball: (Rx 20/14, S 16/12), 10/9ft

Partners will run together before coming back in for the work in the Gym. The work in the gym can be split up anyway the team chooses to do so.

*1 Muscle-Up = 1 Strict Pull-Up + 1 Strict Ring Dip

So, if one athlete can do 5 Ring Muscle-Ups and the other athlete can then do 5 Strict Pull-Ups + 5 Strict Ring Dips in order for the combo to complete the 10 Ring Muscle-Ups.
--

Goal Time Domain : 20-30min

Time Cap: 30min

Primary Objective : Complete each round in under 7:00

Secondary Objective : Look to keep the run together and as close to 2:00 as possible, while keeping close to even sets on the Wall Balls with the goal of holding 10-15 reps at a time.

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Announcements

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |

StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep

2:00 Cardio Choice

--

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Box Step-Ups

-Alternating Arm Swings

-Wrist Circles

-Trunk Rotations

-Bow and Bend

- Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Barbell Warm-Up

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

- Snatch Pull

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Snatch Grip Push Jerk

Then add loads to the barbell and build to working weights

Hang Power Snatch (10:00 EMOM
3 Reps @ 60-65%)

% of 1RM Power Snatch

Modifications:

This is a great style of weightlifting session for both newer athletes to the lifts and more experienced athletes. Plan to have all athletes tackle this as prescribed.

"Drop it Like it's Hot" (AMRAP - Rounds and Reps)

10:00 AMRAP

5 Strict Handstand Push-Ups

10 Alternating Dumbbell Snatch

10 Box Jump Overs

Dumbbell: (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)
-

Goal: ~ 6 Rounds

Primary Objective: Complete each round in under 2:00 minutes

Secondary Objective : Keep unbroken sets on the Strict Handstand Push-Ups and Alternating Dumbbell Snatch.

Announcements

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |

StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

HomeGrown AthletX - Uniquely Abled Fitness

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
400 run or machine

Plate carry

spiderman

birddog

updog/downdog

thread the needle

3x: dead hang

PVC front squats

press

thruster

Thruster (5x3)

Dallas single arm db thruster from box

15 min EMOM (No Measure)

Min 1: 10 reverse lunge or goblet squat (Dallas dips)

Min 2: 10 hanging knee raises (Dallas v-up)

Min 3: Max cals

Min 4: Rest!

Announcements

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |

StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat + Mobility

1:00-2:00 Cardio Choice

:30/:30 Samson Stretch

:20/:20 Banded Front Rack Stretch

:30 Alternating Active Pigeon Stretch

General Prep

2 Sets, For Quality

:30 second Echo Bike

12-16 Alternating V-Ups

10 Goblet Cossack Squat

:15 Passive Hang + :15 Active Hang

Specific Barbell Loading

Front Squat

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 65%

Front Squat (Every 2:30 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)

% Front Squat

Modifications:

We can move to a Front Rack Split Squat or Back Squat depending on the athlete's limitations.

Possibly move to Goblet Squats or Dual Dumbbell Front Squats as another alternative to the traditional Front Squat for the Day.

"All of the Lights" (3 Rounds for calories)

For Calories:

12:00 EMOM

minute 1: 12 Dual KB/DB Front Rack Alt Reverse Lunges

minute 2: 15 Toes to Bar

minute 3: Max Calorie

minute 4: Rest

KB: 2 x (Rx53/35, S 44/26)

DB: 2x (Rx50/35, S 40/25)
Goal: 15/11+ Calories / Set Bike

21/15+ Calories / Set Row or Ski

Primary Objective: Complete the Lunges and Toes to Bar within the minute

Secondary Objective : Push the calories on the bike and look to increase on each set.

Announcements

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |

StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

15min AMRAP

15 DBs Hang clean to ovhd

15/15 DB Hammer curls

100m Farmers carry

***Rest 2min

15min AMRAP

100m Farmers carry

15/15 DB Bicep curl

15 DBs Hang clean to ovhd

Announcements

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |

StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (5 x 8 at 75-80%
b/t sets 8 BB weighted reverse curls)

B: Metcon (No Measure)

4 sets

8 DBs incline chest supported rows

8 BB weighted bicep curls

8/8 DBs Renegade rows

8 BB weighted drag curls

20 Banded lat pulls

“21”