Workout of the day

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

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General Prep

2 Sets: For Quality

1:00 Row

12 Alternating Box Step-Ups

10/10 Single Kettlebell Staggered Stand RDL

:15 Hollow Hold

20 Glute Bridges

Barbell Specific Prep

10 Barbell Romanian Deadlift

5 Box Jumps

10 Deadlifts

3 Box Jumps to Higher Box

--

Then Build to Working Weights and Height

Deadlift (Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps

% of 1RM Deadlift)

We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

"Hard Knock Life" (3 Rounds for time)

For Time:

Every 4:00 minutes x 3 Sets

15/12 Cal Row or Ski or 12/8 Cal Bike

25 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettelbell: (Rx53/35, S 44/26)
Time Domain: 2:45-3:15/ Set

Time Cap: 3:45 / Set

Stimulus: Posterior Chain and Midline Conditioning

RPE : 7/10

Primary Objective : Complete each set in under 3:15

Secondary Objective : Unbroken Kettlebell Swings

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

View Public Whiteboard

Bodyheat + Mobility

400m Run

:15 Passive Hang + :15 Active Hang

:30/:30 Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

General Prep

10/10m A-Skips + B-Skips

10 Scapular Push-Ups

10 Plank Shoulder Taps

10 Scapular Pull-Ups

10 Ring Rows

Specific Prep

2 Sets: For Quality

5 Bar Kip Swings

5 Pull-Ups (Kipping, Strict, or Jumping)

5 Push-Ups (Can be elevated or kneeling)

10 Air Squats

"Candy Land” (Time)

3 Sets:

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets
Time Domain : 7-9 min / Set

Time Cap: 12min / set

Total Running Time Cap : 40 minutes

Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.

Secondary Objective: Complete each set in under 9 minutes

Stimulus: Chipper Mentality and Muscular Endurance / Stamina

RPE : 9/10

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

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

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

HomeGrown AthletX - Functional Fitness

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General Prep

200m Run

–

2 Sets: For Quality

5 Inchworm Push-Ups

10 Scapular Pull-Ups

5 Strict Knees to Chest

10 Tall Kneeling Straight Arm Banded Lat Pull Downs

:15 Ring Support Hold

:15 Bottom of Ring Dip Hold

Specific Prep

2 Sets: For Quality

10 Glute Bridge Band Pull Aparts

4-6 Kipping Knee Raises or Knees to Elbows

3 Ring Dip Eccentrics

–

Then

10 Empty Barbell Bench Press, prior to starting clock and loading the barbell over the course of 15 minutes.

Bench Press (Take 15 minutes to establish 1RM Bench Press)

Goal: Build to 102-105% of 1RM

Modifications:

We can adjust to Dual Dumbbell Bench Press or a Floor press to change the range of motion to a more shoulder friendly movement.

Consider a close grip bench for those with shoulder impingement.

Wanted Dead or Alive (Time)

5 Rounds for Time

200m Run

10 Knees to Elbows

10/7 Ring Dips

Goal Time Domain : 7-11 min

Time Cap: 15min

Primary Objective: Complete the workout in Sub 10

Secondary Objective: Maintain Consistent pacing round to round.

Stimulus: Gymnastics Conditioning / Muscular Endurance

RPE: 7-8 / 10

[Wanted Dead or Alive: Levels] (Time)

Level 2:

5 Rounds for Time

200m Run

10 Knees to Chest

8/6 Ring Dips

Level 1:

5 Rounds for Time

200m Run

10 Kipping Knee Raises

8/6 Ring Push-Ups

Masters 55+:

5 Rounds for Time

200m Run

10 Knees to Chest

8/6 Ring Dips

Travel / Hotel:

5 Rounds for Time

200m Run

10 Strict Knee Raises

10/8 Dips or 15 Bench Dips

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

:30 Wall Sit

:15/:15 Single Arm Ring Plank

10-12 Dual Dumbbell Floor Scull Crushers

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

View Public Whiteboard

Metcon (No Measure)

EMOM 10min

With weight (plate)

Abmat situps

Russian twist

Leg raises over DB (hands located at your hip/upper thigh)

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)

2 Rounds

10 reps (50/35#)

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

***(Right then Left = One round)

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

Warm-up (No Measure)

2x:

10 ball passes over the rig

100 m ball carry

20 jumping jacks

Shoulder Press (5x4)

Happy Mother's Day! (No Measure)

AMRAP

40 db push press

20 cals machine

20 ring rows

Sled push

*Split work w/ your partner! One partner works at once.

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

View Public Whiteboard

Body Flow/Loosen Up (3-5 mins)

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Warm-Up Game: Rowing Golf (6-8 min)

Partners will alternate Rowing 100m at a time until 1000m is reached on the monitor. The monitor is set open so as not to row directly to 1000m to allow for possible roll over at the 1000m mark.

If the athlete rows and lets the monitor roll to 101m, both athletes must do 1 burpee before the other athlete now rows to 200m. If the athletes row and let the monitor roll to 198m. Then both athletes must do 2 burpees before switching athletes again and continuing this sequence until 1000m. Time ends at 1000m + any rollover burpees that need to be done upon completion.

Specific Prep: (6-8min)

(Empty Barbell)

3 Position Hang Power Clean

5 Front Squats

3 Position Hang Squat Clean

5 Inchworm to Hollow

5 Piked Push-Ups

– Add Loads –

3 Power Cleans

3 Front Squats

3 Squat Cleans

3 Handstand Push-Up Negatives or Box Piked Handstand Push-Ups

3 Squat Cleans (Working Weight)

3 Handstand Push-Ups or modificatoin

Partner Hero WOD "DOM" (Time)

For Time with a Partner

Buy-In: 50/45/40 Calorie Row or ski

--

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans

Handstand Push-Ups

--

Cash-Out: 50/45/40 Calorie Row or ski

Barbell: (Rx 115/75, S 95/65)

Combined on the 50/45/40 calorie, but each partner must complete 10 cleans, then each partner must complete 10 handstand push-ups and so on down to 1+1. This does not mean all 10 at once, but just that both partners must finish their 10 cleans before moving to 10 handstand push-ups.
Coaching Notes, Strategy, and Goals

Stimulus: Partner Hero WOD! / Leg and Upper Body Pressing Stamina.

RPE: 8/10