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 

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)