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 - 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.

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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 - 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

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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

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

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

General Prep

2:00 Cardio Choice

–

2 Sets: For Quality

10/10 Staggered Stance Single Kettlebell Deadlift

:30 Dead-Bug

:30 Bird Dog

:15 Passive Bar Hang + :15 Active Bar Hang

10 Ring Rows

Specific Prep

2 Sets:

10 Barbell Romanian Deadlift (Empty Bar)

8 Scapular Pull-Ups

4-6 Jumping Pull-Ups with Controlled Eccentric (2-3 sec)

10 Hollow Rocks + 10 Alternating V-Ups

20 Glute Bridges

-

Then Add Loads to the Barbell, Touch on breaking the bar off the floor and begin a 20 minute clock

Deadlift (Take 20 minutes to establish a 1RM Deadlift
Coaching Notes, Strategy, and Goals

% of 1RM Deadlift

5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+
- Resting 60-90 seconds b/t these sets -
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-10)

Electric Eye (3 Rounds for reps)

3 Sets

2:00 AMRAP

15 GHD Sit-Ups (A: 20 ab mat sit up)

10 Deadlifts

-Max Strict Pull-Ups

-Rest 2:00 b/t sets -

Barbell: (Rx 225/155, S 165/125)

Coaching Notes, Strategy, and Goals

Goal: Complete 10/8+ reps / set

Primary Objective: Complete the buy-in with at least 30 seconds remaining on the clock to knock out our strict pull-ups.

Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density

RPE: 8/10

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 - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog/wheel

Updog downdog

Bird dog

Spiderman

Inchworm w/ pushup

Cossack squat

Jumping air squat

PVC pipe

Review: Box step overs

Wall walks

Power Snatch (1 Power Snatch
1 Hang Power Snatch)

Workout (Time)

3 sets for total time:

3 inchworm w/ pu or 2 wall walks

5 power snatch or 10 db snatch

7 burpee box jump over/step over

Dallas

3 cals bike

5 power snatch or 10 hang db snatch

9 knee burpees