15May
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 - HGX-FIT
A: Pendlay Row (5 x 8 at 75-80%
b/t sets 8 BB weighted reverse curls)
B: Metcon (No Measure)
4 sets
8 DBs incline chest supported rows
8 BB weighted bicep curls
8/8 DBs Renegade rows
8 BB weighted drag curls
20 Banded lat pulls
“21”
15May
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 - Functional Fitness
Body Heat + Mobility
1:00-2:00 Cardio Choice
:30/:30 Samson Stretch
:20/:20 Banded Front Rack Stretch
:30 Alternating Active Pigeon Stretch
General Prep
2 Sets, For Quality
:30 second Echo Bike
12-16 Alternating V-Ups
10 Goblet Cossack Squat
:15 Passive Hang + :15 Active Hang
Specific Barbell Loading
Front Squat
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65%
Front Squat (Every 2:30 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)
% Front Squat
Goal: Consistent, Strong Reps with good speed out of the Front Squat
Stimulus: Absolute Strength
Cues:
Root through the floor, press up through the elbows and lead with the chest staying tall.
Modifications:
We can move to a Front Rack Split Squat or Back Squat depending on the athlete's limitations.
Possibly move to Goblet Squats or Dual Dumbbell Front Squats as another alternative to the traditional Front Squat for the Day.
"All of the Lights" (3 Rounds for calories)
For Calories:
12:00 EMOM
minute 1: 12 Dual KB/DB Front Rack Alt Reverse Lunges
minute 2: 15 Toes to Bar
minute 3: Max Calorie
minute 4: Rest
KB: 2 x (Rx53/35, S 44/26)
DB: 2x (Rx50/35, S 40/25)
Goal: 15/11+ Calories / Set Bike
21/15+ Calories / Set Row or Ski
Stimulus : Midline and Quad Stamina
RPE : 8/10
Primary Objective: Complete the Lunges and Toes to Bar within the minute
Secondary Objective : Push the calories on the bike and look to increase on each set.
15May
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 - Legends
Metcon (No Measure)
Partner training:
15min AMRAP
15 DBs Hang clean to ovhd
15/15 DB Hammer curls
100m Farmers carry
***Rest 2min
15min AMRAP
100m Farmers carry
15/15 DB Bicep curl
15 DBs Hang clean to ovhd
14May
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 - Functional Fitness
Bodyheat and Mobility: (4-6 min)
20/20 Line Hops (Medial + Lateral)
10/10 Quadruped Thoracic Rotations
:30 Puppy Dog Pose
:20/:20 Samson Stretch
General Prep
1-2 Sets: For Quality
:30 Jump Rope Practice
10 Barbell Upright Rows
10 Barbell Strict Press
10 Deep Lunge Mountain Climbers
Specific Prep (Barbell in the Rack)
2 Sets: For Quality
3 Jerk Dip Drives
2 Push Jerks (1 sec Pause in the Catch)
1 Split Jerk (1 sec Pause in the Catch)
*Goal here is priming positions for the overhead complex
Push Jerk + Split Jerk (10 Rounds for weight)
10:00 EMOM
1+1 @ 65%+
% of 1RM Push Jerk
We are looking to reinforce form and mechanics in the Jerk today with the focus on the Push Jerk into the Split Jerk. For both we want to emphasize the dip and drive phase, staying vertically through the lift and then dropping into a firm position in the catch with straight arms and a solid lockout.
"Hypnotize" (5 Rounds for reps)
For Reps:
5 Sets:
1:30 AMRAP
50 Double Unders (A:100 singles)
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: (Rx135/95, S 115/75)
-
Goal: 8+ Reps / Set
Stimulus : Upper Body Density /Hip Extension Bias
RPE: 8/10
Primary Objective : Complete the Double Unders and Shoulder to Overhead in under 1:10
Secondary Objective: Unbroken Movements across
13May
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 - Legends
Metcon (No Measure)
Partner training:
20min AMRAP
5 KB High pulls
10 KB swings
100M KB Farmers carry
***Rest 2min***
15min AMRAP
20/20 Paloff press (red band)
Rowing/SKi erg
* *switch after completion of paloff press**
13May
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 - HGX-FIT
A: Incline Bench Press (Weight)
5x8 at 70-75% of last week
B/T sets: 20 Bear plank pull throughs (weight)
***Time cap 12min
B: Metcon (No Measure)
4 sets - time cap 10nin
8 Incline DBs close grip
8 DBs Floor press
15 DBs Standing flys
***
3 sets
6-8 Tricep ext (behind the neck - BB or plate) Heavy
6-8 Weighted bicep curls
Max effort chin-ups
***
3 sets
8 Diamond push-ups (mid chest - flat back/plank)
6-8 DBs Hammer curls
Max effort 1" plank holds