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 

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

Level 1:

5 Rounds for Time

300ft (100m) Farmers Carry

3 Wall Walks to 30in

20 Abmat Sit-Ups

Kettlebells: 2 x 35/18lb, 16/8kg

Masters 55+:

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

Competitor:

Day Off

Travel / Hotel:

As prescribed