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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General Prep

2 Sets: For Quality

1:00 Row

12 Alternating Box Step-Ups

10/10 Single Kettlebell Staggered Stand RDL

:15 Hollow Hold

20 Glute Bridges

Barbell Specific Prep

10 Barbell Romanian Deadlift

5 Box Jumps

10 Deadlifts

3 Box Jumps to Higher Box

--

Then Build to Working Weights and Height

Deadlift (Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps

% of 1RM Deadlift)

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

Cues today: Push the ground away, while keeping the bar close.

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

"Hard Knock Life" (3 Rounds for time)

For Time:

Every 4:00 minutes x 3 Sets

15/12 Cal Row or Ski or 12/8 Cal Bike

25 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettelbell: (Rx53/35, S 44/26)
Time Domain: 2:45-3:15/ Set

Time Cap: 3:45 / Set

Stimulus: Posterior Chain and Midline Conditioning

RPE : 7/10

Primary Objective : Complete each set in under 3:15

Secondary Objective : Unbroken Kettlebell Swings