Announcements

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

MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

8:00 minutes, For Quality

10 Bend and Bows

10 Knee Hug + Lunge and Twist

10 S capular Push-Ups + 10 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Goal: 35-50 Minutes

Secondary Objective: Choose a game plan and stick to it!

[Murph: Levels] (AMRAP - Reps)

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run

25 Pull-ups

50 Push-ups

100 Squats

500m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:

1000m Run

50 Pull-ups

100 Push-ups

200 Squats

1000m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

Partner Murph

Two person team version:

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

*1 run together and split work as needed

Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Master Chief

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 14lb women vest or body armor, wear it.

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Announcements

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

MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

General Prep 

8:00: For Quality

8/8 Single Kettlebell Suitcase Deadlifts

2 Wall Walks

:20 Nose to Wall Handstand Hold

10 Hollow Rocks

:10 Hollow Hold

“No Stairway!” (Time)

5 Rounds for Time

100m Farmers Carry

6 Wall walks

20 V-Ups

Kettlebells: 2 x (Rx70/53, S 53/44)
Goal: 15-20min

Time Cap : 25min

Stimulus : Gymnastics / Midline Capacity

RPE : 7/10

Primary Objective : Only break the Farmers Carry once @ 50m out, then come back 50m.

Secondary Objective : Keep the Handstand Walks to 10ft + at a time to complete the 50ft on each set.

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

View Public Whiteboard

General Prep 

8:00: For Quality

8/8 Single Kettlebell Suitcase Deadlifts

2 Wall Walks

:20 Nose to Wall Handstand Hold

10 Hollow Rocks

:10 Hollow Hold

“No Stairway!” (Time)

5 Rounds for Time

100m Farmers Carry

50ft Handstand Walk

20 V-Ups

Kettlebells: 2 x (Rx70/53, S 53/44)
Goal: 15-20min

Time Cap : 25min

Stimulus : Gymnastics / Midline Capacity

RPE : 7/10

Primary Objective : Only break the Farmers Carry once @ 50m out, then come back 50m.

Secondary Objective : Keep the Handstand Walks to 10ft + at a time to complete the 50ft on each set.

[No Stairway: Levels]

Level 2:

5 Rounds for Time

300ft (100m) Farmers Carry

25ft (7.5m) Handstand Walk or 3 Wall Walks

15 V-Ups

Kettlebells: 2 x 53/35lb, 24/16kg

Travel / Hotel:

As prescribed

Announcements

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

MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Outside walking stretches!

Uniquely Abled Murph! (Time)

800/1000 m run/machine

20 rounds:

5 jumping pull-ups or ring rows

10 push-ups or push-up modifications

15 air squats/squats to box

800/1000 m run machine

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

View Public Whiteboard

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

10 Dead-Bug Alternating Heel Taps

Partner Rowing Golf (Time)

1000m Row, For Time

Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows until 200m and so on for the duration of 1000m. There is a catch however. At the 100m mark, if the rower rolls to 102 then both athletes must do 2 burpees prior to switching back on the rower. Then athlete 2 will row and stop rowing somewhere around 15-20m shy of the 200m mark. If the rower then rolls to 197m, both partners will again need to do 3 burpees. Now athlete 1 will get on the rower and row to the 300m mark. If they hit the mark dead on, no burpees need to be done and partners can again switch and go to the next 100m mark. This will continue for the duration of the workout until you reach 1000m. And yes if you are over or under at 1000m the workout will finish with burpees.

Specific Prep and Primer

2-3 Sets: Building to Working loads

8 Alternating Dumbbell Snatch

4 Burpee Box Jump Overs

*Work on efficiency and movement patterns here prior to the workout.

“Party On" (AMRAP - Rounds and Reps)

25:00 AMRAP, With a Partner

15/12 Cal Row or Ski or 12/9 Cal Bike

12 Alternating Dumbbell Snatch

9 Burpee Box Jump Overs

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

Box Height: (Rx24/20, S 20/16″)

Alternating Full Rounds with a Partner.

The goal is to complete each round in under 2:00 minutes so that both partners will get 6 Rounds each.
Goal: Complete 10-13 Total Rounds between you and your partner.

Primary Objective: Complete each round of the workout in under 2:00 minutes.

Secondary Objective : Lean into a movement you are classically weak at and push that. This means that if BBJO are not your thing, make them your thing today and lean into quick efficient movement here to finish off each round.

Announcements

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

MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

1:00 cardio

:30/:30 Samson Stretch

:30 Alternating Scorpions

:30 Up Dog to Down Dog

---

2 Sets, For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Bear Plank Shoulder Taps

12-16 Alternating V-Ups

Barbell Specific Prep

Bench Press

10 Empty Barbell Reps

5 Reps @ 40-50%

3 Reps @ 55-60%

2-3 Reps @ 65%

Then working loads on the barbell

Bench Press (Every 2:00 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%)

% of Bench Press

Modifications:

We could move to a Barbell Floor Press or Dual Dumbbell Bench Press for the day. Both can help with any type of shoulder impingement issues.

“We’re Not Worthy” (5 Rounds for reps)

5 Sets

2:00 AMRAP

15/12 Cal Row or Ski or 12/9 Cal Bike

10 Renegade Rows

- Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets
Goal : Complete 8+ Toes to Bar each set

Primary Objective : Complete the buy-in work of the cals and Push-Ups in under 90 seconds

Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.

Announcements

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

MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Row 15 cals

Stretches:

Updog/down dog

Scorpion

Thoracic rotation

Cat cow

Cossack squat

Leg swings

Clean and Jerk (Build to heavy ground to overhead)

14 min AMRAP (AMRAP - Rounds and Reps)

15 cal row

12 clean and press 65#

6 burpee over bar (9 u-turns)

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

View Public Whiteboard

Body Heat Mobility Warm-Up

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch

Barbell Specific Prep

3 Position Snatch Pull

3 Position Muscle Snatch

3 Position Power Snatch

3 Overhead Squats

--

Add Light Loads

-

Snatch Pull

Low Hang Power Snatch

Hang Squat Snatch

--

Build to 60%

Snatch (Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.
)

% Limiter being either the Power Snatch or Hang Squat Snatch

Modifications:

We can move to Power Snatch for all lifts today and keep to the traditional hang if needed.

For athletes with movement limitations look to tackle this complex as a clean complex or could even adjust to a single dumbbell snatch.

**Secondary Warm-Up After the Snatch**

Adjust to working loads on the barbell.

-

8 Scapular Pull-Ups

8 Bar Kip Swings

6 Kipping Pull-Ups, Jumping Pull-Ups or Banded Pull-Ups

6 Overhead Squats @ working loads

–

Final Transition into the Workout

“Excellent!” (AMRAP - Reps)

For Time

7:00 AMRAP

3-6-9-12-15....

Overhead Squat

Pull-Ups

Barbell: (Rx 115/75, S 95/65)
Goal: Complete 75+ Reps (The round of 12+12... +15 Overhead Squats and beyond

Primary Objective : Stay unbroken on the Overhead Squats through the round of 12.

Secondary Objective : Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

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

MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

180 seated knee raises (I GO - YOU GO)

***

Together:

200M Farmers carry (high/low)

10/10 DB Bent over rows

200M Farmers carry (front rack)

10 DBs Hang clean to overhead

200M Farmers carry (suitcase)

10/10/10 Banded single arm lat pull (right, left then together)

***

180 seated knee raises

Announcements

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

MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Push/Pull complex:

8 sets: 6 reps for each movement at 70-72%

Strict press

Pendlay rows

***

4 sets

8 DBs seated Arnold press

8 DBs incline chest supported rows

***

4 sets

15 DBs seated rear delts

15 Banded tall kneeling lat pulls