18May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
HomeGrown AthletX - Functional Fitness
General Prep
8:00 EMOM
minute 1: 12/9 Calorie Row
minute 2: :15/:15 PVC Pipe Front Rack Stretch
minute 3: 5 Inchworm Push-Ups + 10 Glute Bridges
minute 4: Barbell Complex*
Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans
Specific Barbell Primer (Add Loads) (Checkmark)
3 Sets: Increasing Loads on Each Set
Clean Lift Off
Slow Pull Power Clean
Hang Power Clean
Touch and Go Power Clean
*Build to starting loads for the complex
Power Clean (Hang Power Clean + Power Clean
Every 90 seconds x 10 Sets
2+1 @ 60%+
Level 1:
Every 90 seconds x 10 sets
3 Hang Power Cleans
Travel / Hotel:
3 Dual Dumbbell Hang Power Cleans + 2 Dual Dumbbell Power Cleans
)
% of 1RM Power Clean
This complex is meant to be unbroken
Key focus areas:
Keep the bar close
Work on a snappy turnover, quick elbows + quick feet
Quality front rack catch
Modifications:
Newer athletes should complete this as 3-4 Hang Power Cleans with light loads to reinforce form and build mechanics through hip extension into the pull and turnover into the Front Rack.
Alternatively we can do Dual Dumbbell Hang Power Cleans for those with real front rack limitations
"Grindin'" (Time)
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Power Cleans
*5 Wall Walks to Finish Each Set
Dumbbells: 2 x (Rx50/35, S 40/25)
-
Goal Time Domain : 6-8 min
Time Cap: 10 min
Stimulus : Sprinty Style Posterior Chain Burner
RPE : 8.5/10
Primary Objective : Complete the workout in under 7 minutes
Secondary Objective : Keep the Dual Dumbbell Power Cleans to 3 sets or less on each set.
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
18May
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: Metcon (No Measure)
Shoulders:
3 sets: 8-10 reps
DBs standing shoulder press
DBs standing push press w/eccentric (5 secs down)
DBs seated Arnold press
Rest as needed b/t sets
***
3 sets: 12-15 reps
DBs seated lateral delt raises
DBs seated rear delt raises
Banded front delt raises (from the rig)
B: Metcon (No Measure)
3 sets: Superset
10/10 DBs seated alternating bicep curls
10 DB seated tricep ext (behind the neck)
***Rest :30 sec b/t sets
3 sets: Superset
10/10 DBs seated hammer curls
10/10 DB tricep kickbacks
***Rest :30 sec b/t sets
3 sets: Superset
10/10 DB seated preacher curls
10 Box/Bench dips
***Rest :30 sec b/t sets
18May
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 - Uniquely Abled Fitness
Warm-up (No Measure)
The Wind is Blowing
w/ partner:
2x:
100 run
10 plank high fives
10/10 sit-ups
10 synchro air squats
Back Squat (4x5 building over sets)
AMRAP (No Measure)
5 push-ups
10 alternating db snatch
10 box jump overs/Dallas 6 wheel overs
Single db/kb farmer's carry outside/Dallas :30/:30 farmer's carry hold
17May
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
General / Partner Warm-Up
400m Med-Ball Run with Partner
--
2 Sets: For Quality with a Partner
20 (10 Each) Partner Medball Chest Pass
20/20 (10/ Partner / Each Side) Partner Medball Rotational Passes
20 (10 Each) Partner Med Ball Wall Balls
20 (10 Each) Partner Medball Sit-Ups
Gymnastics
Ring Muscle-Up Progressions / Modifications and Warm-Up
Primer
200m Run
8 Wall Balls (Per Partner)
2 Ring Muscle-Ups or Muscle-Up Alternative (Per Partner)
"Ruff Ryders" (Time)
For Time:
4 Rounds with a Partner
400m Run
50 Wall Balls
10 Ring Muscle-Ups
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Partners will run together before coming back in for the work in the Gym. The work in the gym can be split up anyway the team chooses to do so.
*1 Muscle-Up = 1 Strict Pull-Up + 1 Strict Ring Dip
So, if one athlete can do 5 Ring Muscle-Ups and the other athlete can then do 5 Strict Pull-Ups + 5 Strict Ring Dips in order for the combo to complete the 10 Ring Muscle-Ups.
--
Goal Time Domain : 20-30min
Time Cap: 30min
Stimulus : Partner Conditioning Workout / Chipper Mentality
RPE : 7/10
Primary Objective : Complete each round in under 7:00
Secondary Objective : Look to keep the run together and as close to 2:00 as possible, while keeping close to even sets on the Wall Balls with the goal of holding 10-15 reps at a time.
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
16May
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!
16May
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
General Prep
2:00 Cardio Choice
--
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Box Step-Ups
-Alternating Arm Swings
-Wrist Circles
-Trunk Rotations
-Bow and Bend
- Down Dog Toe Touches
- Quarter Squat Reactive Jumps
Barbell Warm-Up
High Hang (Hip), Hang (Knee)
2-3 Reps @ Each Position
- Snatch Pull
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Snatch Grip Push Jerk
Then add loads to the barbell and build to working weights
Hang Power Snatch (10:00 EMOM
3 Reps @ 60-65%)
% of 1RM Power Snatch
The primary focus will be on keeping the barbell close and working into a fast turnover. The goal is to stay snappy and quick into the punch. Finish strong and then reset to the top of the lift before catching and then resetting back to the knee for reps 2 and 3.
Key focus areas:
Speed through the Middle
Bar Close
Snappy Turnover
Modifications:
This is a great style of weightlifting session for both newer athletes to the lifts and more experienced athletes. Plan to have all athletes tackle this as prescribed.
"Drop it Like it's Hot" (AMRAP - Rounds and Reps)
10:00 AMRAP
5 Strict Handstand Push-Ups
10 Alternating Dumbbell Snatch
10 Box Jump Overs
Dumbbell: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
-
Goal: ~ 6 Rounds
Stimulus : High Intensity Triplet / Mixed Modal Glycolytic work
RPE : 8/10
Primary Objective: Complete each round in under 2:00 minutes
Secondary Objective : Keep unbroken sets on the Strict Handstand Push-Ups and Alternating Dumbbell Snatch.