22May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
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
Body Heat Mobility Warm-Up
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch
Barbell Specific Prep
3 Position Snatch Pull
3 Position Muscle Snatch
3 Position Power Snatch
3 Overhead Squats
--
Add Light Loads
-
Snatch Pull
Low Hang Power Snatch
Hang Squat Snatch
--
Build to 60%
Snatch (Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.
)
% Limiter being either the Power Snatch or Hang Squat Snatch
Goal: Technique Proficiency, building to around 75% of 1RM
Stimulus: Speed Strength, Technical Proficiency
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Punch fast and receive the bar with a strong core and lockout.
Modifications:
We can move to Power Snatch for all lifts today and keep to the traditional hang if needed.
For athletes with movement limitations look to tackle this complex as a clean complex or could even adjust to a single dumbbell snatch.
**Secondary Warm-Up After the Snatch**
Adjust to working loads on the barbell.
-
8 Scapular Pull-Ups
8 Bar Kip Swings
6 Kipping Pull-Ups, Jumping Pull-Ups or Banded Pull-Ups
6 Overhead Squats @ working loads
–
Final Transition into the Workout
“Excellent!” (AMRAP - Reps)
For Time
7:00 AMRAP
3-6-9-12-15....
Overhead Squat
Pull-Ups
Barbell: (Rx 115/75, S 95/65)
Goal: Complete 75+ Reps (The round of 12+12... +15 Overhead Squats and beyond
Stimulus : Powerful Couplet / Complementary Movements
RPE : 9/10
Primary Objective : Stay unbroken on the Overhead Squats through the round of 12.
Secondary Objective : Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
21May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
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
General Prep
2 Sets: For Quality
1:00 Row
10 Alternating Box Step-Ups
8 Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
Specific Prep
10 Deadlifts @ Light Load
5 Box Jumps
5 Deadlifts @ Moderate Load
3 Seated Box Jumps to Higher Box
--
Then Build to Working Weights and Height
Deadlift (Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+
3-5 Seated Box Jump to High Box)
% of 1RM Deadlift
Look to complete the lift @ 20x1 Tempo
We are looking to create a little contrast here between the absolute strength work and the seated box jump to high box. The goal here is to hit the Deadlift @ 20x1 Tempo and then focus on being dynamic and explosive for the Box.
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
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Load: (Rx155/105, S 125/85)
Goal: 6-9 minutes
Time Cap: 12 minutes
Stimulus : Barbell Cycling / Anaerobic Power
RPE: 9/10
Primary Objective : Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.
Secondary Objective : Complete the workout in under 10 minutes (2 min / round).
20May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
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
A: Incline Bench Press (Weight)
5x5 at 78-83%
Time cap: 12min
B: Metcon (No Measure)
4 sets
8-10 Incline close grip bench press
8-10 DBs Barrel press
15 DBs Standing flys
***
4 sets
10 BB Skull crushers (weighted)
10 DB Tricep ext (behind the neck)
10 BB pushups (use J hooks)
20May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
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
General Prep
2 Sets: For Quality
300/250m Row / 200m Run
5 Inchworm Push-Ups
5/5 World's Greatest Stretch
15 Air Squats
Primer
@ 80-85% of Pace for the Day
300/250m Row of Ski
10 Burpees
200m Run (A: 14/11 Cal Bike)
*Treat this like a good primer here that will allow the heart rate to come up and really prime the system to hit this hard. Most athletes don't like primers, however these are essential for continued improvement and hitting this workout appropriately
"Grand Theft Auto" (Time)
3 Rounds For Time
500m Row
21 Burpees
400m Run
Goal : 13-17min
Time Cap: 20 min
Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes
Secondary Objective: Keep transition times to 10 seconds or less between movements
Stimulus: V02 Max / Aerobic Capacity
RPE : 9/10
Core Finisher (AMRAP - Rounds and Reps)
7:00 AMRAP
2-4-6-8...
V-Ups
Russian Twists (over and back = 1 Rep)
Hollow Rocks
Hollow Hold (Seconds)
20May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
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 - Legends
Metcon (No Measure)
Internval training
300M Row or Ski
15 KB swings
15 KB high pull
10/10 DB Hammer curls
10/10 DB Zottman curls
250M Farmers carry (your choice)
19May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
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
General Prep
50 Single Unders
10 Alternating Box Step-Ups
10 Goblet Cossack Squats
10 Alternating V-Ups
-
2 Sets:
35 Double Unders or 50 Single Unders
10 Dual Dumbbell Step-Ups @ Warm-Up Loads
10 Goblet Squats
10 V-Ups
Barbell Specific Warm-Up
10 Empty Barbell Reps
2 Sets x 5 Reps @ 40-50%
3 Reps @ 60%
Load Barbell with 65-70%
Back Squat (10:00 EMOM
3 Reps @ 65-70% of 1RM)
The goal here is to focus on controlled loading with speed out of the hole on each rep. This session is about developing great mechanics and consistent reps on the Back Squat.
Cues:
Root through the feet, creating global tension, and focus on a 20x1 tempo for each rep
Substitutions:
Box Squats for athletes with knee or back pain.
Rear Foot Elevated Split Squats for athletes with back pain, primarily in the sacral / lumbar region.
“Schwing!” (AMRAP - Rounds)
12:00 EMOM
minute 1: 10 Dual DB Box Step-Ups
minute 2: 15 GHD Sit-Ups (20 Ab mat sit ups)
minute 3: 10 KB Goblet Squats
minute 4: 50 Double Unders (A:75 singles)
Dumbbells: 2x (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
Kettlebell: (Rx70/53, S 53/44)
Goal : Complete each working movement within the minute.
Stimulus : Midline and Quad Stamina
RPE : 7/10
Primary Objective : Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.
Secondary Objective : Keep the RPE for this workout at 7/10 or under