Workout of the day

Announcements

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

MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Push/Pull complex:

8 sets: 6 reps for each movement at 70-72%

Strict press

Pendlay rows

***

4 sets

8 DBs seated Arnold press

8 DBs incline chest supported rows

***

4 sets

15 DBs seated rear delts

15 Banded tall kneeling lat pulls

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

View Public Whiteboard

General Prep 

2 Sets: For Quality

1:00 Row

10 Alternating Box Step-Ups

8 Romanian Deadlifts

6 Tall Muscle Cleans

6 Strict Press

Specific Prep

10 Deadlifts @ Light Load

5 Box Jumps

5 Deadlifts @ Moderate Load

3 Seated Box Jumps to Higher Box

--

Then Build to Working Weights and Height

Deadlift (Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+
3-5 Seated Box Jump to High Box)

% of 1RM Deadlift

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Load: (Rx155/105, S 125/85)

Goal: 6-9 minutes

Time Cap: 12 minutes

Stimulus : Barbell Cycling / Anaerobic Power

RPE: 9/10

Primary Objective : Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.

Secondary Objective : Complete the workout in under 10 minutes (2 min / round).

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 - Legends

Metcon (No Measure)

Internval training

300M Row or Ski

15 KB swings

15 KB high pull

10/10 DB Hammer curls

10/10 DB Zottman curls

250M Farmers carry (your choice)

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

View Public Whiteboard

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)

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 - HGX-FIT

A: Incline Bench Press (Weight)

5x5 at 78-83%

Time cap: 12min

B: Metcon (No Measure)

4 sets

8-10 Incline close grip bench press

8-10 DBs Barrel press

15 DBs Standing flys

***

4 sets

10 BB Skull crushers (weighted)

10 DB Tricep ext (behind the neck)

10 BB pushups (use J hooks)

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

View Public Whiteboard

General Prep 

50 Single Unders

10 Alternating Box Step-Ups

10 Goblet Cossack Squats

10 Alternating V-Ups

-

2 Sets:

35 Double Unders or 50 Single Unders

10 Dual Dumbbell Step-Ups @ Warm-Up Loads

10 Goblet Squats

10 V-Ups

Barbell Specific Warm-Up

10 Empty Barbell Reps

2 Sets x 5 Reps @ 40-50%

3 Reps @ 60%

Load Barbell with 65-70%

Back Squat (10:00 EMOM
3 Reps @ 65-70% of 1RM)

The goal here is to focus on controlled loading with speed out of the hole on each rep. This session is about developing great mechanics and consistent reps on the Back Squat.

Substitutions:

Box Squats for athletes with knee or back pain.

Rear Foot Elevated Split Squats for athletes with back pain, primarily in the sacral / lumbar region.

“Schwing!” (AMRAP - Rounds)

12:00 EMOM

minute 1: 10 Dual DB Box Step-Ups

minute 2: 15 GHD Sit-Ups (20 Ab mat sit ups)

minute 3: 10 KB Goblet Squats

minute 4: 50 Double Unders (A:75 singles)

Dumbbells: 2x (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)

Kettlebell: (Rx70/53, S 53/44)
Goal : Complete each working movement within the minute.

Stimulus : Midline and Quad Stamina

RPE : 7/10

Primary Objective : Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.

Secondary Objective : Keep the RPE for this workout at 7/10 or under