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
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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 - 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.
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.
30Apr
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
HomeGrown AthletX - Functional Fitness
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
Total Running Time Cap : 42 minutes
Primary Objective: Complete each set in under 9 minutes
Secondary Objective: Maintain consistent pacing across with the focus on a strong run pace to start, right into the pull-ups.
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