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

View Public Whiteboard

Bodyheat and Mobility: (4-6 min)

20/20 Line Hops (Medial + Lateral)

10/10 Quadruped Thoracic Rotations

:30 Puppy Dog Pose

:20/:20 Samson Stretch

General Prep

1-2 Sets: For Quality

:30 Jump Rope Practice

10 Barbell Upright Rows

10 Barbell Strict Press

10 Deep Lunge Mountain Climbers

Specific Prep (Barbell in the Rack)

2 Sets: For Quality

3 Jerk Dip Drives

2 Push Jerks (1 sec Pause in the Catch)

1 Split Jerk (1 sec Pause in the Catch)

*Goal here is priming positions for the overhead complex

Push Jerk + Split Jerk (10 Rounds for weight)

10:00 EMOM

1+1 @ 65%+
% of 1RM Push Jerk

We are looking to reinforce form and mechanics in the Jerk today with the focus on the Push Jerk into the Split Jerk. For both we want to emphasize the dip and drive phase, staying vertically through the lift and then dropping into a firm position in the catch with straight arms and a solid lockout.

"Hypnotize" (5 Rounds for reps)

For Reps:

5 Sets:

1:30 AMRAP

50 Double Unders (A:100 singles)

10 Shoulder to Overhead

-Max Lateral Burpees over the Bar

Rest 45 seconds b/t sets

Barbell: (Rx135/95, S 115/75)
-

Goal: 8+ Reps / Set

Stimulus : Upper Body Density /Hip Extension Bias

RPE: 8/10

Primary Objective : Complete the Double Unders and Shoulder to Overhead in under 1:10

Secondary Objective: Unbroken Movements across