04May
Announcements
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
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 - HGX-FIT
A: Bench Press (Every :90sec
5 x 8 at 70-72% of 1RM
*****
REST 2min
*****
Every :90sec for 6min
8 DBs Barrel press (50/35#)
8 DBs Close grip press
8 Diamond push-ups)
B: Metcon (No Measure)
3 sets
8/8 DB Bent over rows (50/35#)
8 BB Reverse curls
8/8 DB Renegade rows
8 BB bicep curls
*****
3 sets
8 DBs Hammer curls
8 DBs Skull crushers
8 DBs Zottman curls
8 Plate tricep ext (behind the neck)
03May
Announcements
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
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 (6-8min)
400m Run
—
2 Rounds
10 Air Squats
8 Scapular Push-Ups
6 Push-Ups
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
1:00 Row or Bike (alternate rounds)
Specific Prep (6-8 min)
Spend 5-7 minutes Rope Climb Skill Work
Then perform 10 Wall Balls as a Warm-Up Set and get into groups to decide which stations to start on before tackling the workout.
"You Go, Glen Coco!" (Time)
For Time: with a Partner
6/4 Rope Climbs (A: 6 Knee to Elbows)
50/40 Calorie Row
50 Wall Balls
1000m Run
50 Wall Balls
50/40 Calorie Bike
50 Wall Balls
6/4 Rope Climbs
Wall Ball: (Rx 20/14, S 16/12), 10/9ft Target
--
Time Cap: 28min
Primary Objective: Complete each station besides the run in under 2:45
Secondary Objective: Keep the back half of this workout to the same time domain as the front half. Really focus on efficiency on Wall Balls as those will creep up.
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8/10
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)
02May
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 - Uniquely Abled Fitness
Warm-up (No Measure)
Stretches:
Inchworm
Slow mountain climber
Thoracic rotation
Plank shoulder taps
Scorpion
Wallball squats, presses, full wb shots
Power clean complex (1 power clean + 2 hang power cleans)
AMRAP (AMRAP - Rounds and Reps)
250 run/row/ski
20 wall ball
10 box handstand walk steps
(Dallas db transfers)
02May
Announcements
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
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
Body Heat, Mobility, Activation (4-6min)
1:30 Cardio Choice
:30/:30 Active Scorpion Stretch
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
General Prep (5-7 min)
2 Sets: For Quality
10 Alternating Box Step-Ups
6/6 Worlds Greatest Stretch
8 Bar Kip Swings
6 Hanging Strict Knee Raises
6/6 Single Arm Dumbbell Hang Snatch @ Warm-Up Loads
Specific Barbell Prep (8-10min)
Empty Barbell
Snatch Grip Push Press +
Snatch Grip Push Jerk +
Snatch Grip Split Jerk +
3 Overhead Squats
- Add Loads -
Snatch Grip Push Jerk +
Snatch Grip Split Jerk +
3 Overhead Squats
- Add Loads -
Snatch Grip Push Jerk or Split Jerk
3 Overhead Squats
- Then Get to Working Loads on the Bar-
Overhead Squat (Overhead Squat
Every 2:00 minutes x 5 Sets
3 Reps @ 80%+ of 1RM Snatch
)
% of 1RM Snatch
Stimulus: Stability Strength and Motor Control
We are looking for the weights to get heavy here, knowing that the loading will still be relatively light in comparison to what we have been tackling during those back squat progressions
RPE: 7/10. Overall not a huge toll on the body today.
Key focus areas:
Global Tension / Bracing
Root through the feet.
Continually press up on the bar and you descend into the squat.
"Bruiser’s Bootcamp" (6 Rounds for time)
Every 2:00 minutes x 6 Sets
8 Toe to Bar
5/5 Single Arm Dumbbell Hang Snatch
12 Single Dumbbell Box Step-Overs
Box Height: (Rx24/20, S 20/16″)
Dumbbell: (Rx50/35, S 40/25)
--
Goal: ~1:30 / Set
Primary Objective: Quick Transitions and Unbroken Movements
Secondary Objective: Work to descend splits across. This would mean starting off at around that 1:40 mark and descending to the 1:20 mark
Stimulus: Upper Body Density / Interference
RPE : 7/10
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 - 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.