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

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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

Goal: Consistent, Strong Reps with good speed out of the Front Squat

Stimulus: Absolute Strength

Cues:

Root through the floor, press up through the elbows and lead with the chest staying tall.

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

Stimulus : Midline and Quad Stamina

RPE : 8/10

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.