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

Time Cap: 50 minutes

Stimulus: Chipper / Hero WOD

RPE: 10/10* Test

Primary Objective: Complete the workout in under 60 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