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

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

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Bodyheat + Mobility

400m Run

:15 Passive Hang + :15 Active Hang

:30/:30 Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

General Prep

10/10m A-Skips + B-Skips

10 Scapular Push-Ups

10 Plank Shoulder Taps

10 Scapular Pull-Ups

10 Ring Rows

Specific Prep

2 Sets: For Quality

5 Bar Kip Swings

5 Pull-Ups (Kipping, Strict, or Jumping)

5 Push-Ups (Can be elevated or kneeling)

10 Air Squats

"Candy Land” (Time)

3 Sets:

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets
Time Domain : 7-9 min / Set

Time Cap: 12min / set

Total Running Time Cap : 40 minutes

Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.

Secondary Objective: Complete each set in under 9 minutes

Stimulus: Chipper Mentality and Muscular Endurance / Stamina

RPE : 9/10

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d