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Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
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
HomeGrown AthletX - Functional Fitness
Body Heat and Activation
2 Sets
10 Bend and Bows
10 Bootstrap Squats
10 Bird Dog From Crawling
10 Dead-Bug Alternating Heel Taps
Partner Rowing Golf (Time)
1000m Row, For Time
Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows until 200m and so on for the duration of 1000m. There is a catch however. At the 100m mark, if the rower rolls to 102 then both athletes must do 2 burpees prior to switching back on the rower. Then athlete 2 will row and stop rowing somewhere around 15-20m shy of the 200m mark. If the rower then rolls to 197m, both partners will again need to do 3 burpees. Now athlete 1 will get on the rower and row to the 300m mark. If they hit the mark dead on, no burpees need to be done and partners can again switch and go to the next 100m mark. This will continue for the duration of the workout until you reach 1000m. And yes if you are over or under at 1000m the workout will finish with burpees.
Specific Prep and Primer
2-3 Sets: Building to Working loads
8 Alternating Dumbbell Snatch
4 Burpee Box Jump Overs
*Work on efficiency and movement patterns here prior to the workout.
“Party On" (AMRAP - Rounds and Reps)
25:00 AMRAP, With a Partner
15/12 Cal Row or Ski or 12/9 Cal Bike
12 Alternating Dumbbell Snatch
9 Burpee Box Jump Overs
Dumbbell: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
Alternating Full Rounds with a Partner.
The goal is to complete each round in under 2:00 minutes so that both partners will get 6 Rounds each.
Goal: Complete 10-13 Total Rounds between you and your partner.
Stimulus: Anaerobic / Lactate Power
RPE : 9/10
Primary Objective: Complete each round of the workout in under 2:00 minutes.
Secondary Objective : Lean into a movement you are classically weak at and push that. This means that if BBJO are not your thing, make them your thing today and lean into quick efficient movement here to finish off each round.
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
Warm-Up
1:00 cardio
:30/:30 Samson Stretch
:30 Alternating Scorpions
:30 Up Dog to Down Dog
---
2 Sets, For Quality
:30 second Echo Bike
20 Banded Pull Aparts
20 Bear Plank Shoulder Taps
12-16 Alternating V-Ups
Barbell Specific Prep
Bench Press
10 Empty Barbell Reps
5 Reps @ 40-50%
3 Reps @ 55-60%
2-3 Reps @ 65%
Then working loads on the barbell
Bench Press (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)
% of Bench Press
Key focus areas:
Press through the floor with your feet
Flex your glutes
Imagine pulling the bar down and engaging your mid back on the press.
Modifications:
We could move to a Barbell Floor Press or Dual Dumbbell Bench Press for the day. Both can help with any type of shoulder impingement issues.
“We’re Not Worthy” (5 Rounds for reps)
5 Sets
2:00 AMRAP
15/12 Cal Row or Ski or 12/9 Cal Bike
10 Renegade Rows
- Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets
Goal : Complete 8+ Toes to Bar each set
Stimulus : Upper Body Density and Midline Stamina
RPE : 8/10
Primary Objective : Complete the buy-in work of the cals and Push-Ups in under 90 seconds
Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.
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 - Uniquely Abled Fitness
Warm-up (No Measure)
Row 15 cals
Stretches:
Updog/down dog
Scorpion
Thoracic rotation
Cat cow
Cossack squat
Leg swings
Clean and Jerk (Build to heavy ground to overhead)
14 min AMRAP (AMRAP - Rounds and Reps)
15 cal row
12 clean and press 65#
6 burpee over bar (9 u-turns)
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 - Legends
Metcon (No Measure)
Partner training
180 seated knee raises (I GO - YOU GO)
***
Together:
200M Farmers carry (high/low)
10/10 DB Bent over rows
200M Farmers carry (front rack)
10 DBs Hang clean to overhead
200M Farmers carry (suitcase)
10/10/10 Banded single arm lat pull (right, left then together)
***
180 seated knee raises
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
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
HomeGrown AthletX - Functional Fitness
Body Heat Mobility Warm-Up
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch
Barbell Specific Prep
3 Position Snatch Pull
3 Position Muscle Snatch
3 Position Power Snatch
3 Overhead Squats
--
Add Light Loads
-
Snatch Pull
Low Hang Power Snatch
Hang Squat Snatch
--
Build to 60%
Snatch (Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.
)
% Limiter being either the Power Snatch or Hang Squat Snatch
Goal: Technique Proficiency, building to around 75% of 1RM
Stimulus: Speed Strength, Technical Proficiency
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Punch fast and receive the bar with a strong core and lockout.
Modifications:
We can move to Power Snatch for all lifts today and keep to the traditional hang if needed.
For athletes with movement limitations look to tackle this complex as a clean complex or could even adjust to a single dumbbell snatch.
**Secondary Warm-Up After the Snatch**
Adjust to working loads on the barbell.
-
8 Scapular Pull-Ups
8 Bar Kip Swings
6 Kipping Pull-Ups, Jumping Pull-Ups or Banded Pull-Ups
6 Overhead Squats @ working loads
–
Final Transition into the Workout
“Excellent!” (AMRAP - Reps)
For Time
7:00 AMRAP
3-6-9-12-15....
Overhead Squat
Pull-Ups
Barbell: (Rx 115/75, S 95/65)
Goal: Complete 75+ Reps (The round of 12+12... +15 Overhead Squats and beyond
Stimulus : Powerful Couplet / Complementary Movements
RPE : 9/10
Primary Objective : Stay unbroken on the Overhead Squats through the round of 12.
Secondary Objective : Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
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 - HGX-FIT
A: Metcon (No Measure)
Push/Pull complex:
8 sets: 6 reps for each movement at 70-72%
Strict press
Pendlay rows
***
4 sets
8 DBs seated Arnold press
8 DBs incline chest supported rows
***
4 sets
15 DBs seated rear delts
15 Banded tall kneeling lat pulls
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
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
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets: For Quality
1:00 Row
10 Alternating Box Step-Ups
8 Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
Specific Prep
10 Deadlifts @ Light Load
5 Box Jumps
5 Deadlifts @ Moderate Load
3 Seated Box Jumps to Higher Box
--
Then Build to Working Weights and Height
Deadlift (Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+
3-5 Seated Box Jump to High Box)
% of 1RM Deadlift
Look to complete the lift @ 20x1 Tempo
We are looking to create a little contrast here between the absolute strength work and the seated box jump to high box. The goal here is to hit the Deadlift @ 20x1 Tempo and then focus on being dynamic and explosive for the Box.
We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height
Scaling Modifications:
Hex Bar Deadlift
Sumo Deadlift
Block Deadlifts
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Load: (Rx155/105, S 125/85)
Goal: 6-9 minutes
Time Cap: 12 minutes
Stimulus : Barbell Cycling / Anaerobic Power
RPE: 9/10
Primary Objective : Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.
Secondary Objective : Complete the workout in under 10 minutes (2 min / round).
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
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
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets: For Quality
300/250m Row / 200m Run
5 Inchworm Push-Ups
5/5 World's Greatest Stretch
15 Air Squats
Primer
@ 80-85% of Pace for the Day
300/250m Row of Ski
10 Burpees
200m Run (A: 14/11 Cal Bike)
*Treat this like a good primer here that will allow the heart rate to come up and really prime the system to hit this hard. Most athletes don't like primers, however these are essential for continued improvement and hitting this workout appropriately
"Grand Theft Auto" (Time)
3 Rounds For Time
500m Row
21 Burpees
400m Run
Goal : 13-17min
Time Cap: 20 min
Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes
Secondary Objective: Keep transition times to 10 seconds or less between movements
Stimulus: V02 Max / Aerobic Capacity
RPE : 9/10
Core Finisher (AMRAP - Rounds and Reps)
7:00 AMRAP
2-4-6-8...
V-Ups
Russian Twists (over and back = 1 Rep)
Hollow Rocks
Hollow Hold (Seconds)
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
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
HomeGrown AthletX - Legends
Metcon (No Measure)
Internval training
300M Row or Ski
15 KB swings
15 KB high pull
10/10 DB Hammer curls
10/10 DB Zottman curls
250M Farmers carry (your choice)