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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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General Prep
200m Run
–
2 Sets: For Quality
5 Inchworm Push-Ups
10 Scapular Pull-Ups
5 Strict Knees to Chest
10 Tall Kneeling Straight Arm Banded Lat Pull Downs
:15 Ring Support Hold
:15 Bottom of Ring Dip Hold
Specific Prep
2 Sets: For Quality
10 Glute Bridge Band Pull Aparts
4-6 Kipping Knee Raises or Knees to Elbows
3 Ring Dip Eccentrics
–
Then
10 Empty Barbell Bench Press, prior to starting clock and loading the barbell over the course of 15 minutes.
Bench Press (Take 15 minutes to establish 1RM Bench Press)
Goal: Build to 102-105% of 1RM
Stimulus: Absolute Strength
RPE: 9/10 Max Test, Upper Body
Key focus areas:
Create tension in the upper back, pull the bar into the body and press with aggression
Modifications:
We can adjust to Dual Dumbbell Bench Press or a Floor press to change the range of motion to a more shoulder friendly movement.
Consider a close grip bench for those with shoulder impingement.
Wanted Dead or Alive (Time)
5 Rounds for Time
200m Run
10 Knees to Elbows
10/7 Ring Dips
Goal Time Domain : 7-11 min
Time Cap: 15min
Primary Objective: Complete the workout in Sub 10
Secondary Objective: Maintain Consistent pacing round to round.
Stimulus: Gymnastics Conditioning / Muscular Endurance
RPE: 7-8 / 10
[Wanted Dead or Alive: Levels] (Time)
Level 2:
5 Rounds for Time
200m Run
10 Knees to Chest
8/6 Ring Dips
Level 1:
5 Rounds for Time
200m Run
10 Kipping Knee Raises
8/6 Ring Push-Ups
Masters 55+:
5 Rounds for Time
200m Run
10 Knees to Chest
8/6 Ring Dips
Travel / Hotel:
5 Rounds for Time
200m Run
10 Strict Knee Raises
10/8 Dips or 15 Bench Dips
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
Optional Accessories (Checkmark)
3 Sets: For Quality
:30 Wall Sit
:15/:15 Single Arm Ring Plank
10-12 Dual Dumbbell Floor Scull Crushers
