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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General Prep

2:00 Cardio Choice

–

2 Sets: For Quality

10/10 Staggered Stance Single Kettlebell Deadlift

:30 Dead-Bug

:30 Bird Dog

:15 Passive Bar Hang + :15 Active Bar Hang

10 Ring Rows

Specific Prep

2 Sets:

10 Barbell Romanian Deadlift (Empty Bar)

8 Scapular Pull-Ups

4-6 Jumping Pull-Ups with Controlled Eccentric (2-3 sec)

10 Hollow Rocks + 10 Alternating V-Ups

20 Glute Bridges

-

Then Add Loads to the Barbell, Touch on breaking the bar off the floor and begin a 20 minute clock

Deadlift (Take 20 minutes to establish a 1RM Deadlift
Coaching Notes, Strategy, and Goals

% of 1RM Deadlift

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 @ 102-10)

Electric Eye (3 Rounds for reps)

3 Sets

2:00 AMRAP

15 GHD Sit-Ups (A: 20 ab mat sit up)

10 Deadlifts

-Max Strict Pull-Ups

-Rest 2:00 b/t sets -

Barbell: (Rx 225/155, S 165/125)

Coaching Notes, Strategy, and Goals

Goal: Complete 10/8+ reps / set

Primary Objective: Complete the buy-in with at least 30 seconds remaining on the clock to knock out our strict pull-ups.

Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density

RPE: 8/10

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 - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog/wheel

Updog downdog

Bird dog

Spiderman

Inchworm w/ pushup

Cossack squat

Jumping air squat

PVC pipe

Review: Box step overs

Wall walks

Power Snatch (1 Power Snatch
1 Hang Power Snatch)

Workout (Time)

3 sets for total time:

3 inchworm w/ pu or 2 wall walks

5 power snatch or 10 db snatch

7 burpee box jump over/step over

Dallas

3 cals bike

5 power snatch or 10 hang db snatch

9 knee burpees

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

View Public Whiteboard

Body heat and Mobility (4 min)

2:00 Cardio Choice

–

:30 Down Dog to Up Dog Flow

10/10 Quadruped Thoracic Rotations

10/10 Quadruped Adductor Hip Rock

10 Down Dog Toe Touch

General Prep (2min)

6 Inchworm Push-Ups

10 Alternating Box Step-Ups

6 Tall Muscle Clean

6 Strict Press

8 Behind the Neck Elbow Punch Throughs

6 Front Squats

Specific Prep (3-5min)

2 Partial Wall Walks

5 Thrusters (Empty Barbell)

5 No Jump Burpees

5 Box Jump Overs

1 Full Walk Walk

3 Thrusters (Warm-Up Load)

5 Burpee Box Jump Overs

Strict Press (Weight)

Take 10 minutes to establish 1RM Strict Press

Coaching Notes, Strategy, and Goals

% Strict Press

Goal: Consistent, Strong Reps with good speed on the barbell.

Stimulus: Absolute Strength

RPE: 8/10 Strength Test, but overall effect on the body is low due to weight that can be lifted

Key focus areas:

Root through the floor and think about pulling the barbell into the body then pressing on the rep in order to still gain an advantage in the stretch reflex.

Modifications:

We can move to a landmine press or dual dumbbell strict press as a modification for the strict press today.

Possibly add some reps and just keep loads moderate to work on form.

Slippery When Wet (Time)

5 Sets: For Time

3 Wall Walks

5 Thrusters

10 Burpee Box Jump Overs

Rest 1:00 b/t sets

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

Box Height: (Rx24/20, S 20/16″)
Goal Time Domain : 12-16 minutes (including the rest minute)

Time Cap: 18 minutes

Stimulus: Upper Body interference and density

RPE : 8/10

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

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 - HGX-FIT

A: Pendlay Row (Every :90sec
8 x 8 at 65-70%
B/T sets, 8 weighted BB bicep curls)

B: Yates rows (Every :90sec
5 x 8 at 65-70%
B/T sets, Banded tall kneeling lat pulls)

C: Metcon (No Measure)

5 sets

8/8 DBs Gorilla rows 50/35+

8 DBs Seated bicep curls

8/8 DBs Renegade rows

8 DBs Seated hammer curls

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 - Legends

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Metcon (No Measure)

Partner training

150 seated knee raises (I GO - YOU GO)

***

Together:

200M Farmers carry (high/low)

20 Hammer curls

200M Farmers carry (front rack)

20 Zottman curls

200M Farmers carry (suitcase)

20 shoulder to overhead

***

150 seated knee raises

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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General Prep (~8 minutes)

2 Sets

1:00 Run or Bike

:15 Active Hang + :15 Passive Hang

6/6 Single Arm Ring Rows

10 Kettlebell Deadlifts

:30 Jump Rope Practice

–

8 Russian Kettlebell Swings + 6 American Kettlebell Swings

30 Double Unders or 50 Single Unders

Specific Prep (5-7 minutes) 

Talk through Rope Climb Progressions and get a practice rep in before getting the final set-up and into the workout today.

Paradise City (Time)

5 Rounds for Time

400m Run

25 American Kettlebell Swings

3/2 Rope Climbs

40/30 cal Row or Ski or 28/21 Cal bike

50 Double Unders (A:100 singles)

Kettlebell: (Rx53/35, S 44/26)

Coaching Notes, Strategy, and Goals

Goal Time Domain: 30-40 min

Time Cap: 45 minutes

There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work.

Primary Objective: Complete the workout in under 40 minutes

Secondary Objective: Keep the runs and cals as close to 2 minutes as possible

Stimulus: Muscular Endurance and Aerobic Threshold

RPE: 7-8/10

We are looking for a steady, but challenging pace today. However, even splits are the primary focus.

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

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 - Legends

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Metcon (No Measure)

Partner training:

400M DBs Farmers carry (high/low)

20 Box step ups or high knee (marching) against the wall

30 Air squats

400M Farmers carry (front rack)

25 Box step ups or high knee (marching)

35 Air squats

400M Farmers carry (suitcase)

30 Box step ups or high knee (marching)

40 Air squats

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

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

: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 - HGX-FIT

A: Incline Bench Press (Weight)

Take 12min to build to a heavy 2rep

****

Immediately after

Every :90sec for 5 sets

8 reps at 65-70%

B: Metcon (No Measure)

3 sets

8 DBs Floor press (build to a heavy load)

8 DB Pullovers

10 DB Bench flys

***

3 sets

10 Plate tricep ext

10 DBs Hammer curls

10 Diamond push-ups

10 BB Weighted reverse curls

10 DBs Kickbacks

10 BB Weighted drag curls

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

View Public Whiteboard

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.