01May
Announcements
Quick Member Survey
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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r
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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
EMOM 10min
With weight (plate)
Abmat situps
Russian twist
Vups
Ankle touches
Ceiling crunches
***
Without weight
Side planks (right)
Side planks (left)
Forearm plank hip rotations
Up/Up/Down/Down planks
Tall extended planks (hollow position)
Metcon (No Measure)
Unilateral (One DB)
8-10 reps
All movements with right side
Bent over rows
Renegade rows
Single leg RDL (same side - weight/leg)
Bulgarian split squats (opposite side)
100M Farmers carry
Then repeat on left side
01May
Announcements
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r
Register here:
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
HomeGrown AthletX - Functional Fitness
Body Heat, Mobility, Activation (5-7 min)
2:00 Cardio Choice
10 Down Dog to Up Dogs with 1sec Pause at Each Position
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General Prep (4-6 min)
2 Sets:
15 Banded Good Mornings
5 Piked Push-Ups
1 Wall Walk + :15 Nose to Wall Handstand Hold
5 Barbell Sumo Deadlifts
5 Barbell Upright Rows
5 Sumo Deadlift High Pulls
Specific Prep (6-8 minutes)
With an Empty Bar, focusing on positions
8 Barbell Deadlifts (Traditional Stance and Grip)
8 Bar Strict Press
- Add Loads -
5 Barbell Deadlifts (Focus on Set-Up from the floor)
5 Barbell Strict Press with light loads
- Build to working percentages over 3-5 min -
Strength Superset (10 Rounds for weight)
10:00 EMOM
Minute 1: 5 Deadlifts
Minute 2: 5 Strict Press
Deadlift @ 65-70% Across
Strict Press: 65-70% Across
-
% Strict Press and Deadlift
Goal: Consistent, Strong Reps with good speed on the barbell.
Stimulus: Absolute Strength
RPE: 6/10
*Strong work with weights that should feel relatively moderate today.
Key focus areas:
Bracing positions, avoiding any excessive flexion or extension on both lifts.
The focus here is reinforcing quality positions and touches on these movements before max testing next week.
Modifications:
We can adjust the Deadlift to a Hex Bar Deadlift or Sumo Deadlift.
We can modify the Strict Press to Dual Dumbbell Strict Press or a Landmine Press if needed.
"So Much Fun, It Should Be Illegal!" (AMRAP - Rounds and Reps)
8:00 AMRAP
4 Wall Facing Handstand Push-Ups
8 Sumo Deadlift High Pull
Barbell: (Rx 95/65, S 75/55)
--
Goal: 6+ rounds
Primary Objective : Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout
Secondary Objective: Unbroken Movements
Stimulus: Push/Pull Muscular Endurance and Stamina
RPE: 7/10
Key focus areas:
Tight core position on the Wall Facing Handstand Push-Up
Body position and timing in the Sumo Deadlift High Pull
Keeping a good pace between movements to maintain steady throughout the workout.
30Apr
Announcements
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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r
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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - Functional Fitness
General Prep (3-5 minutes)
200m Run
:15 Active Hang + :15 Passive Hang
:20 Hollow Hold
10 Alternating Cossack Squats
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Hollow Rocks
10 Alternating Reverse Lunges
Specific Prep (4-6 minutes)
200m Run
6 Bar Kip Swings + 6 Kipping Pull-Ups or Jumping Pull-Ups
8 Sit-Ups
10 Air Squats
"What, Like It's Hard?" (Time)
3 Sets For Time:
400m Run
20 Pull-Ups
30 Sit-Ups
40 Air Squats
400m Run
Rest 3:00 b/t sets
-
Goal Time Domain : 7-11 minutes / set
Time Cap : 12 minutes / set
Total Running Time Cap : 42 minutes
Primary Objective: Complete each set in under 9 minutes
Secondary Objective: Maintain consistent pacing across with the focus on a strong run pace to start, right into the pull-ups.
Stimulus: Murph Prep Style Workout
RPE : 8.5/10
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
29Apr
Announcements
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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r
Register here:
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
100 seated knee raises (I GO - YOU GO)
***
Together:
200M Farmers carry (high/low)
20 Hammer curls
200M Farmers carry (front rack)
20 Zottman curls
200M Farmers carry (suitcase)
20 shoulder to overhead
***
100 seated knee raises
29Apr
Announcements
Quick Member Survey
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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r
Register here:
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
DELOAD: Dumbbells
2 sets
8-10 reps of each movement
Floor press
Barrel press
Close grip press
Standing flys
Diamond push-ups
Medball offset push-ups (right)
Medball offset push-ups (left)
***
Supersets: 2 sets
10 BB bicep curl
10 BB tricep ext
***
10 BB reverse curl
10 BB skull crushers
***
10 BB drag curls
“21”
29Apr
Announcements
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r
Register here:
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - Functional Fitness
General Prep: (6-8 min)
2 Sets: For Quality
:30 Jump Rope
10 Alternating Box Step-Ups
8-10 Elevated Push-Ups @ 21x1 Tempo
6/6 Kettlebell Windmills
20 Bear Plank Shoulder Taps
Specific Prep / Primer (8-10 minutes)
5 Burpees
5 Box Jump Overs
20-30 Double Unders or 40-50 Single Unders
5 Push-Ups or Modification
3 Burpee Box Jump Overs
20-30 Double Unders or 40-50 Single Unders
–
Warm-Up to working loads on Bench Press and Kettlebell Carries
Strength Superset (5 Rounds for weight)
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 100ft Dual KB/DB Front Rack + 100ft Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
KB @ 2 x (Rx53/35, S 44/26)
DB @ 2x (Rx50/35, S 40/25)
-
Details
Bench Press: Perform at 70-75% of your one-rep max, ensuring strict form and controlled movement.
KB/DB: for the front rack and farmer's carry. Focus on maintaining a strong core and upright posture during carries.
Goals:
Build upper body strength and stability through the bench press.
Enhance grip strength and core stability with kettlebell carries.
Maintain a steady pace to maximize performance and recovery during the rest minute.
Considerations:
Adjust the weight of the kettlebells as needed based on your experience and comfort level.
Focus on controlled movements and proper technique to prevent injury.
Look to adjust the Bench Press to a Floor Press or Dumbbell Bench Press if needed.
"I'm Not Even Mad!" (Time)
For Time
2-4-6-8-10
Burpee Box Jump Overs
50 Double Unders (A:75 singles)
10/8 Push-Ups
Box Height: (Rx24/20, S 20/16″)
--
Goal Time Domain: 7-11 minutes
Time Cap: 12 minutes
Primary Objective: Complete the total workout in under 10 minutes
Secondary Objective: Keep the Double Unders and Push-Ups to under 1:00
Stimulus: Upper Body Density / Interference
RPE: 7/10