Workout of the day

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

View Public Whiteboard

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)

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)

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

View Public Whiteboard

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.

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

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 - Uniquely Abled Fitness

Warm-up (No Measure)

The Wind is Blowing

w/ partner:

2x:

100 run

10 plank high fives

10/10 sit-ups

10 synchro air squats

Back Squat (4x5 building over sets)

AMRAP (No Measure)

5 push-ups

10 alternating db snatch

10 box jump overs/Dallas 6 wheel overs

Single db/kb farmer's carry outside/Dallas :30/:30 farmer's carry hold

Announcements

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

8:00 EMOM

minute 1: 12/9 Calorie Row

minute 2: :15/:15 PVC Pipe Front Rack Stretch

minute 3: 5 Inchworm Push-Ups + 10 Glute Bridges

minute 4: Barbell Complex*

Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Specific Barbell Primer (Add Loads)  (Checkmark)

3 Sets: Increasing Loads on Each Set

Clean Lift Off

Slow Pull Power Clean

Hang Power Clean

Touch and Go Power Clean

*Build to starting loads for the complex

Power Clean (Hang Power Clean + Power Clean
Every 90 seconds x 10 Sets
2+1 @ 60%+

Level 1:
Every 90 seconds x 10 sets
3 Hang Power Cleans

Travel / Hotel:
3 Dual Dumbbell Hang Power Cleans + 2 Dual Dumbbell Power Cleans
)

% of 1RM Power Clean

Modifications:

Newer athletes should complete this as 3-4 Hang Power Cleans with light loads to reinforce form and build mechanics through hip extension into the pull and turnover into the Front Rack.

Alternatively we can do Dual Dumbbell Hang Power Cleans for those with real front rack limitations

"Grindin'" (Time)

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Power Cleans

*5 Wall Walks to Finish Each Set

Dumbbells: 2 x (Rx50/35, S 40/25)
-

Goal Time Domain : 6-8 min

Time Cap: 10 min

Stimulus : Sprinty Style Posterior Chain Burner

RPE : 8.5/10

Primary Objective : Complete the workout in under 7 minutes

Secondary Objective : Keep the Dual Dumbbell Power Cleans to 3 sets or less on each set.

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)

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: Metcon (No Measure)

Shoulders:

3 sets: 8-10 reps

DBs standing shoulder press

DBs standing push press w/eccentric (5 secs down)

DBs seated Arnold press

Rest as needed b/t sets

***

3 sets: 12-15 reps

DBs seated lateral delt raises

DBs seated rear delt raises

Banded front delt raises (from the rig)

B: Metcon (No Measure)

3 sets: Superset

10/10 DBs seated alternating bicep curls

10 DB seated tricep ext (behind the neck)

***Rest :30 sec b/t sets

3 sets: Superset

10/10 DBs seated hammer curls

10/10 DB tricep kickbacks

***Rest :30 sec b/t sets

3 sets: Superset

10/10 DB seated preacher curls

10 Box/Bench dips

***Rest :30 sec b/t sets