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 - Uniquely Abled Fitness

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
400 run or machine

Plate carry

spiderman

birddog

updog/downdog

thread the needle

3x: dead hang

PVC front squats

press

thruster

Thruster (5x3)

Dallas single arm db thruster from box

15 min EMOM (No Measure)

Min 1: 10 reverse lunge or goblet squat (Dallas dips)

Min 2: 10 hanging knee raises (Dallas v-up)

Min 3: Max cals

Min 4: Rest!