Workout of the day

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

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

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training: Optional

Complete all reps/movements with one arm.

10 DB bent over rows

10 DB swings

10 DB high pulls

10 DB shoulder to overhead

100M DB farmers carry

Then repeat with the other arm.

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Functional Fitness

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General Prep (3-5 minutes) 

200m Run

:15 Active Hang + :15 Passive Hang

:20 Hollow Hold

10 Alternating Cossack Squats

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Hollow Rocks

10 Alternating Reverse Lunges

Specific Prep (4-6 minutes) 

200m Run

6 Bar Kip Swings + 6 Kipping Pull-Ups or Jumping Pull-Ups

8 Sit-Ups

10 Air Squats

"What, Like It's Hard?" (Time)

3 Sets For Time:

400m Run

20 Pull-Ups

30 Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets
-

Goal Time Domain : 7-11 minutes / set

Time Cap : 12 minutes / set

Stimulus: Murph Prep Style Workout

RPE : 8.5/10

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Announcements

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

DELOAD: Dumbbells

2 sets

8-10 reps of each movement

Floor press

Barrel press

Close grip press

Standing flys

Diamond push-ups

Medball offset push-ups (right)

Medball offset push-ups (left)

***

Supersets: 2 sets

10 BB bicep curl

10 BB tricep ext

***

10 BB reverse curl

10 BB skull crushers

***

10 BB drag curls

“21”

Announcements

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Functional Fitness

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General Prep: (6-8 min)

2 Sets: For Quality

:30 Jump Rope

10 Alternating Box Step-Ups

8-10 Elevated Push-Ups @ 21x1 Tempo

6/6 Kettlebell Windmills

20 Bear Plank Shoulder Taps

Specific Prep / Primer (8-10 minutes)

5 Burpees

5 Box Jump Overs

20-30 Double Unders or 40-50 Single Unders

5 Push-Ups or Modification

3 Burpee Box Jump Overs

20-30 Double Unders or 40-50 Single Unders

–

Warm-Up to working loads on Bench Press and Kettlebell Carries

Strength Superset (5 Rounds for weight)

15:00 EMOM

Minute 1: 5 Bench Press

Minute 2: 100ft Dual KB/DB Front Rack + 100ft Farmers Carry

Minute 3: Rest

Bench Press @ 70-75% Across

KB @ 2 x (Rx53/35, S 44/26)

DB @ 2x (Rx50/35, S 40/25)
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Details

Bench Press: Perform at 70-75% of your one-rep max, ensuring strict form and controlled movement.

KB/DB: for the front rack and farmer's carry. Focus on maintaining a strong core and upright posture during carries.

Goals:

Build upper body strength and stability through the bench press.

Enhance grip strength and core stability with kettlebell carries.

Maintain a steady pace to maximize performance and recovery during the rest minute.

Considerations:

Adjust the weight of the kettlebells as needed based on your experience and comfort level.

Focus on controlled movements and proper technique to prevent injury.

Look to adjust the Bench Press to a Floor Press or Dumbbell Bench Press if needed.

"I'm Not Even Mad!" (Time)

For Time

2-4-6-8-10

Burpee Box Jump Overs

50 Double Unders (A:75 singles)

10/8 Push-Ups

Box Height: (Rx24/20, S 20/16″)
--

Goal Time Domain: 7-11 minutes

Time Cap: 12 minutes

Stimulus: Upper Body Density / Interference

RPE: 7/10

Announcements

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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

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

100 seated knee raises (I GO - YOU GO)

***

Together:

200M Farmers carry (high/low)

20 Hammer curls

200M Farmers carry (front rack)

20 Zottman curls

200M Farmers carry (suitcase)

20 shoulder to overhead

***

100 seated knee raises

Announcements

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025 r

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StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (4-6 min)

2:00 Row

—

:20/:20 PVC Pipe Front Rack Stretch

:30 Extended Plank Reverse Bridge

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (5-7 minutes)

2 Sets: For Quality

9/7 Calorie Row

5 Romanian Deadlifts

5 Tall Muscle Clean

:20 Behind The Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Front Squats

Specific Barbell Prep (8-10 minutes)

1 Round with Empty Barbell

3 Position Muscle Clean

3 Position Hang Power Clean

2 Position Hang Squat Clean

- Add More Weight -

3-4 Sets Building towards 70%

Power Clean + Hang Squat Clean

Clean (Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean

Complete @ 70-80% of 1RM Clean)

-

The focus here is on the technical capacity of the clean and really working to reinforce quality extension through the third pull. Focus on quick feet into the catch with a solid front rack position for Power Clean, then work to reinforce the same technical points moving into the Hang Squat Clean with a little more speed and movement into the catch.

Stimulus: Power and Speed Strength

RPE: 6/10 This should be more focused on feeling snappy and creating technical proficiency before really progressing loads.

Key focus areas:

Keeping the bar close and maintaining a quality front rack position in the catch.

Smooth off the floor and speed through the hips

Modifications:

Consider moving to Hang Power Cleans and Front Squats to develop the clean and then progress the positions in the Front Rack.

If needed move to Dumbbell Cleans for those really limited in the Front Rack positions.

"Bend and Snap" (6 Rounds for time)

Every 3:00 x 4 Sets

15/12 Cal Row or Ski or 12/9 Cal Bike

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: (Rx135/95, S 115/75)
-

Goal: Complete each set in under 2:00 minutes

Cap: 2:30 / set

Stimulus : Barbell Cycling / Lactate Endurance

RPE : 8/10