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

HomeGrown AthletX - Functional Fitness

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General Prep (~8 minutes)

2 Sets

1:00 Run or Bike

:15 Active Hang + :15 Passive Hang

6/6 Single Arm Ring Rows

10 Kettlebell Deadlifts

:30 Jump Rope Practice

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8 Russian Kettlebell Swings + 6 American Kettlebell Swings

30 Double Unders or 50 Single Unders

Specific Prep (5-7 minutes) 

Talk through Rope Climb Progressions and get a practice rep in before getting the final set-up and into the workout today.

Paradise City (Time)

5 Rounds for Time

400m Run

25 American Kettlebell Swings

3/2 Rope Climbs

40/30 cal Row or Ski or 28/21 Cal bike

50 Double Unders (A:100 singles)

Kettlebell: (Rx53/35, S 44/26)

Coaching Notes, Strategy, and Goals

Goal Time Domain: 30-40 min

Time Cap: 45 minutes

There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work.

Primary Objective: Complete the workout in under 40 minutes

Secondary Objective: Keep the runs and cals as close to 2 minutes as possible

Stimulus: Muscular Endurance and Aerobic Threshold

RPE: 7-8/10

We are looking for a steady, but challenging pace today. However, even splits are the primary focus.

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch