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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Body Heat, Mobility, Activation (5-7 min)

2:00 Cardio Choice

10 Down Dog to Up Dogs with 1sec Pause at Each Position

:20/:20 PVC Pipe Front Rack Mobility Stretch

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

Specific Prep (6-8 min)

2 Sets

8 Romanian Deadlifts

6 Tall Muscle Clean

4 Strict Press

:20 Behind the Neck Elbow Punch Throughs

8 Reactive Quarter Squat Jumps

6 Bar Kip Swings

4 Strict Knee Raises

Barbell Primer

3 Position Muscle Clean + 1 Jerk

3 Position Power Clean + 1 Jerk

– Add Loads -

Then Build into full Power Clean + Push Jerk or Split Jerk

*For 3 Position Cleans, Focus on High Hang, Hang, and Mid Shin Positions

Power Clean + Jerk (Weight)

Power Clean + Jerk

Every 2:00 minutes x 6 Sets

1+1 @ 80%+ Building to a Max for the Day

We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push Jerk. This allows for athletes to use whatever will allow them to be most effective for the max of the day.

CrossFit Games Open 13.4 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Barbell: (Rx135/95, S 115/75)

Stimulus: Barbell / Midline Conditioning

RPE : 9/10

Optional Accessories

4 Sets: For Quality

15 Weighted GHD Hip Extensions

3-5 Dragon Flags

:30/:30 Side Plank

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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Body Heat + Mobility (4-6 min)

2:00 Row

—

:20/:20 Samson Lunge Stretch

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

:30 Goblet Squat Ankle Mobility

Specific Prep (8-10 mins)

2 Sets: For Quality

8 Goblet Cossack Squats

8 Up Downs

8 Scapular Pull-Ups

8-10 Ring Rows

–

2 Sets: For Quality

8 Bar Kip Swings

4-6 Jumping Pull-Ups with Controlled Eccentric

4 Burpees (Focused approach on descending fast and on the ascent leading with the hips)

–

Then get the barbell to the rack and talk through loading for Back Squats.

Back Squat (Take 15:00 minutes to Establish
1RM Back Squat
)

The focus here will be setting up for a great attempt at 102-105% of your previous 1RM Back Squat

Suggested Loading:

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

1 Rep @ 80%+

- Resting 60-90 seconds b/t these sets -

1 Rep @ 86%

1 Rep @ 92%

1 Rep @ 97%

1 Rep @ 102-105%

Rest 3:00 b/t single at or above 90%

Back in Black (Time)

For Time

500m Row or Ski

25 Burpees

50 Pull-Ups

25 Burpees

500m Row or Ski
Coaching Notes, Strategy, and Goals

Time Domain: 9-12min

Time Cap: 18min

Stimulus: Chipper Conditioning and Aerobic Capacity

RPE: 9/10

Workout Strategy and Movement Breakdown:

This is a pyramid-style workout with two big efforts on the rower bookending burpee and pull-up volume. Your pacing must be smart early — aggressive but controlled — to avoid redlining before the second round of burpees. Expect this to feel like a gut-check around the second set of burpees and into the final row.

Announcements

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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 - HGX-FIT

A: Bench Press (Every :90sec
5 x 8 at 70-72% of 1RM
*****
REST 2min
*****
Every :90sec for 6min
8 DBs Barrel press (50/35#)
8 DBs Close grip press
8 Diamond push-ups)

B: Metcon (No Measure)

3 sets

8/8 DB Bent over rows (50/35#)

8 BB Reverse curls

8/8 DB Renegade rows

8 BB bicep curls

*****

3 sets

8 DBs Hammer curls

8 DBs Skull crushers

8 DBs Zottman curls

8 Plate tricep ext (behind the neck)

Announcements

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Macarena w/ plates

w/ partner:

100 m plate walk

2x

Partner 1: 10 light db push press

Partner 2: banded pull aparts

Bench Press (5x5)

Partner Workout! (No Measure)

8 min AMRAP

40 cals/30 cals on machine

40 bench dips

40 db box step overs

20 sandbag cleans

Rest 3 min

8 min AMRAP

40 cals/30 cals on machine

40 bench dips or banded ring dips

40 single db box step overs (Dallas 10x wheel over plate)

20 sandbag cleans

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

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

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps

3 Tall Box Jumps

Specific Prep (4-6 min)

Add loads to the barbell so the bar is off the floor

3 Slow Power Snatch

3 Power Snatch Singles

3 TnG Power Snatch

–

Then start the working 10:00 Clock to build to a 3RM TnG Power Snatch

Power Snatch (On a 10:00 Clock
Establish a 3RM Power Snatch
* Touch and Go)

10:00 EMOM

3 Hang Power Snatch

Work on form and keeping the barbell close

Goal: Building to 85-90% of 1RM Power Snatch

Key focus areas:

Barbell cycling patterns and keeping the bar close on the way up and down the body in a 3RM touch and go lift.

Snappy turnover at the top of each lift.

"Harvard Hustle" (Time)

For Time:

15-12-9

Power Snatch

Box Jumps

Barbell: (Rx135/95, S 115/75)

Box Height: (Rx30/24, S 24/20″)
-

Goal Time Domain : 9-12min

Time Cap: 12min

Stimulus: Barbell Conditioning / Hip Extension Dominant

RPE: 9/10

Key focus areas:

Great positions for barbell cycling. Stay close to the barbell and drive through the legs.

Stay with strong quick singles and a good cadence and pace across for both the Box Jumps and Power Snatches

That first jump is a doozy, so make it count on every set.

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

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

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 Prep (6-8min)

400m Run

—

2 Rounds

10 Air Squats

8 Scapular Push-Ups

6 Push-Ups

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

1:00 Row or Bike (alternate rounds)

Specific Prep (6-8 min) 

Spend 5-7 minutes Rope Climb Skill Work

Then perform 10 Wall Balls as a Warm-Up Set and get into groups to decide which stations to start on before tackling the workout.

"You Go, Glen Coco!" (Time)

For Time: with a Partner

6/4 Rope Climbs (A: 6 Knee to Elbows)

50/40 Calorie Row

50 Wall Balls

1000m Run

50 Wall Balls

50/40 Calorie Bike

50 Wall Balls

6/4 Rope Climbs

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

Time Cap: 28min

Primary Objective: Complete each station besides the run in under 2:45

Secondary Objective: Keep the back half of this workout to the same time domain as the front half. Really focus on efficiency on Wall Balls as those will creep up.

Stimulus: Leg Stamina / Muscular Endurance

RPE: 8/10

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)

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

Inchworm

Slow mountain climber

Thoracic rotation

Plank shoulder taps

Scorpion

Wallball squats, presses, full wb shots

Power clean complex (1 power clean + 2 hang power cleans)

AMRAP (AMRAP - Rounds and Reps)

250 run/row/ski

20 wall ball

10 box handstand walk steps

(Dallas db transfers)

Announcements

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

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

Body Heat, Mobility, Activation (4-6min)

1:30 Cardio Choice

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

General Prep (5-7 min)

2 Sets: For Quality

10 Alternating Box Step-Ups

6/6 Worlds Greatest Stretch

8 Bar Kip Swings

6 Hanging Strict Knee Raises

6/6 Single Arm Dumbbell Hang Snatch @ Warm-Up Loads

Specific Barbell Prep (8-10min)

Empty Barbell

Snatch Grip Push Press +

Snatch Grip Push Jerk +

Snatch Grip Split Jerk +

3 Overhead Squats

- Add Loads -

Snatch Grip Push Jerk +

Snatch Grip Split Jerk +

3 Overhead Squats

- Add Loads -

Snatch Grip Push Jerk or Split Jerk

3 Overhead Squats

- Then Get to Working Loads on the Bar-

Overhead Squat (Overhead Squat
Every 2:00 minutes x 5 Sets
3 Reps @ 80%+ of 1RM Snatch
)

% of 1RM Snatch

Key focus areas:

Global Tension / Bracing

Root through the feet.

Continually press up on the bar and you descend into the squat.

"Bruiser’s Bootcamp" (6 Rounds for time)

Every 2:00 minutes x 6 Sets

8 Toe to Bar

5/5 Single Arm Dumbbell Hang Snatch

12 Single Dumbbell Box Step-Overs

Box Height: (Rx24/20, S 20/16″)

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

Goal: ~1:30 / Set

Stimulus: Upper Body Density / Interference

RPE : 7/10

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

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

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training: Optional

Complete all reps/movements with one arm.

10 DB bent over rows

10 DB swings

10 DB high pulls

10 DB shoulder to overhead

100M DB farmers carry

Then repeat with the other arm.

Announcements

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

Register here:

StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat, Mobility, Activation (5-7 min)

2:00 Cardio Choice

10 Down Dog to Up Dogs with 1sec Pause at Each Position

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General Prep (4-6 min)  

2 Sets:

15 Banded Good Mornings

5 Piked Push-Ups

1 Wall Walk + :15 Nose to Wall Handstand Hold

5 Barbell Sumo Deadlifts

5 Barbell Upright Rows

5 Sumo Deadlift High Pulls

Specific Prep (6-8 minutes)

With an Empty Bar, focusing on positions

8 Barbell Deadlifts (Traditional Stance and Grip)

8 Bar Strict Press

- Add Loads -

5 Barbell Deadlifts (Focus on Set-Up from the floor)

5 Barbell Strict Press with light loads

- Build to working percentages over 3-5 min -

Strength Superset (10 Rounds for weight)

10:00 EMOM

Minute 1: 5 Deadlifts

Minute 2: 5 Strict Press

Deadlift @ 65-70% Across

Strict Press: 65-70% Across
-

% Strict Press and Deadlift

Modifications:

We can adjust the Deadlift to a Hex Bar Deadlift or Sumo Deadlift.

We can modify the Strict Press to Dual Dumbbell Strict Press or a Landmine Press if needed.

"So Much Fun, It Should Be Illegal!" (AMRAP - Rounds and Reps)

8:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Sumo Deadlift High Pull

Barbell: (Rx 95/65, S 75/55)
--

Goal: 6+ rounds

Stimulus: Push/Pull Muscular Endurance and Stamina

RPE: 7/10

Key focus areas:

Tight core position on the Wall Facing Handstand Push-Up

Body position and timing in the Sumo Deadlift High Pull

Keeping a good pace between movements to maintain steady throughout the workout.