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

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General Prep 

50 Single Unders

10 Alternating Box Step-Ups

10 Goblet Cossack Squats

10 Alternating V-Ups

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2 Sets:

35 Double Unders or 50 Single Unders

10 Dual Dumbbell Step-Ups @ Warm-Up Loads

10 Goblet Squats

10 V-Ups

Barbell Specific Warm-Up

10 Empty Barbell Reps

2 Sets x 5 Reps @ 40-50%

3 Reps @ 60%

Load Barbell with 65-70%

Back Squat (10:00 EMOM
3 Reps @ 65-70% of 1RM)

The goal here is to focus on controlled loading with speed out of the hole on each rep. This session is about developing great mechanics and consistent reps on the Back Squat.

Cues:

Root through the feet, creating global tension, and focus on a 20x1 tempo for each rep

Substitutions:

Box Squats for athletes with knee or back pain.

Rear Foot Elevated Split Squats for athletes with back pain, primarily in the sacral / lumbar region.

“Schwing!” (AMRAP - Rounds)

12:00 EMOM

minute 1: 10 Dual DB Box Step-Ups

minute 2: 15 GHD Sit-Ups (20 Ab mat sit ups)

minute 3: 10 KB Goblet Squats

minute 4: 50 Double Unders (A:75 singles)

Dumbbells: 2x (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)

Kettlebell: (Rx70/53, S 53/44)
Goal : Complete each working movement within the minute.

Stimulus : Midline and Quad Stamina

RPE : 7/10

Primary Objective : Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.

Secondary Objective : Keep the RPE for this workout at 7/10 or under