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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

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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 - 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

Announcements

Quick Member Survey

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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 - 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)

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

Announcements

Quick Member Survey

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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 - 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

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.

Announcements

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

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 - 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

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

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 - HGX-FIT

Metcon (No Measure)

EMOM 10min

With weight (plate)

Abmat situps

Russian twist

Vups

Ankle touches

Ceiling crunches

***

Without weight

Side planks (right)

Side planks (left)

Forearm plank hip rotations

Up/Up/Down/Down planks

Tall extended planks (hollow position)

Metcon (No Measure)

Unilateral (One DB)

8-10 reps

All movements with right side

Bent over rows

Renegade rows

Single leg RDL (same side - weight/leg)

Bulgarian split squats (opposite side)

100M Farmers carry

Then repeat on left side

Announcements

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

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

Register here:

StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep (3-5 minutes) 

200m Run

:15 Active Hang + :15 Passive Hang

:20 Hollow Hold

10 Alternating Cossack Squats

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Hollow Rocks

10 Alternating Reverse Lunges

Specific Prep (4-6 minutes) 

200m Run

6 Bar Kip Swings + 6 Kipping Pull-Ups or Jumping Pull-Ups

8 Sit-Ups

10 Air Squats

"What, Like It's Hard?" (Time)

3 Sets For Time:

400m Run

20 Pull-Ups

30 Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets
-

Goal Time Domain : 7-11 minutes / set

Time Cap : 12 minutes / set

Stimulus: Murph Prep Style Workout

RPE : 8.5/10

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