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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat + Mobility (4-6 min)

2:00 Row

—

:20/:20 Samson Lunge Stretch

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

:30 Goblet Squat Ankle Mobility

Specific Prep (8-10 mins)

2 Sets: For Quality

8 Goblet Cossack Squats

8 Up Downs

8 Scapular Pull-Ups

8-10 Ring Rows

–

2 Sets: For Quality

8 Bar Kip Swings

4-6 Jumping Pull-Ups with Controlled Eccentric

4 Burpees (Focused approach on descending fast and on the ascent leading with the hips)

–

Then get the barbell to the rack and talk through loading for Back Squats.

Back Squat (Take 15:00 minutes to Establish
1RM Back Squat
)

The focus here will be setting up for a great attempt at 102-105% of your previous 1RM Back Squat

Suggested Loading:

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 @ 102-105%

Rest 3:00 b/t single at or above 90%

Back in Black (Time)

For Time

500m Row or Ski

25 Burpees

50 Pull-Ups

25 Burpees

500m Row or Ski
Coaching Notes, Strategy, and Goals

Time Domain: 9-12min

Time Cap: 18min

Stimulus: Chipper Conditioning and Aerobic Capacity

RPE: 9/10

Workout Strategy and Movement Breakdown:

This is a pyramid-style workout with two big efforts on the rower bookending burpee and pull-up volume. Your pacing must be smart early — aggressive but controlled — to avoid redlining before the second round of burpees. Expect this to feel like a gut-check around the second set of burpees and into the final row.

Announcements

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

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 - HGX-FIT

A: Bench Press (Every :90sec
5 x 8 at 70-72% of 1RM
*****
REST 2min
*****
Every :90sec for 6min
8 DBs Barrel press (50/35#)
8 DBs Close grip press
8 Diamond push-ups)

B: Metcon (No Measure)

3 sets

8/8 DB Bent over rows (50/35#)

8 BB Reverse curls

8/8 DB Renegade rows

8 BB bicep curls

*****

3 sets

8 DBs Hammer curls

8 DBs Skull crushers

8 DBs Zottman curls

8 Plate tricep ext (behind the neck)

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

View Public Whiteboard

Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps

3 Tall Box Jumps

Specific Prep (4-6 min)

Add loads to the barbell so the bar is off the floor

3 Slow Power Snatch

3 Power Snatch Singles

3 TnG Power Snatch

–

Then start the working 10:00 Clock to build to a 3RM TnG Power Snatch

Power Snatch (On a 10:00 Clock
Establish a 3RM Power Snatch
* Touch and Go)

10:00 EMOM

3 Hang Power Snatch

Work on form and keeping the barbell close

Goal: Building to 85-90% of 1RM Power Snatch

Key focus areas:

Barbell cycling patterns and keeping the bar close on the way up and down the body in a 3RM touch and go lift.

Snappy turnover at the top of each lift.

"Harvard Hustle" (Time)

For Time:

15-12-9

Power Snatch

Box Jumps

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

Box Height: (Rx30/24, S 24/20″)
-

Goal Time Domain : 9-12min

Time Cap: 12min

Stimulus: Barbell Conditioning / Hip Extension Dominant

RPE: 9/10

Key focus areas:

Great positions for barbell cycling. Stay close to the barbell and drive through the legs.

Stay with strong quick singles and a good cadence and pace across for both the Box Jumps and Power Snatches

That first jump is a doozy, so make it count on every set.

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Announcements

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

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)

Macarena w/ plates

w/ partner:

100 m plate walk

2x

Partner 1: 10 light db push press

Partner 2: banded pull aparts

Bench Press (5x5)

Partner Workout! (No Measure)

8 min AMRAP

40 cals/30 cals on machine

40 bench dips

40 db box step overs

20 sandbag cleans

Rest 3 min

8 min AMRAP

40 cals/30 cals on machine

40 bench dips or banded ring dips

40 single db box step overs (Dallas 10x wheel over plate)

20 sandbag cleans

Announcements

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

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 (6-8min)

400m Run

—

2 Rounds

10 Air Squats

8 Scapular Push-Ups

6 Push-Ups

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

1:00 Row or Bike (alternate rounds)

Specific Prep (6-8 min) 

Spend 5-7 minutes Rope Climb Skill Work

Then perform 10 Wall Balls as a Warm-Up Set and get into groups to decide which stations to start on before tackling the workout.

"You Go, Glen Coco!" (Time)

For Time: with a Partner

6/4 Rope Climbs (A: 6 Knee to Elbows)

50/40 Calorie Row

50 Wall Balls

1000m Run

50 Wall Balls

50/40 Calorie Bike

50 Wall Balls

6/4 Rope Climbs

Wall Ball: (Rx 20/14, S 16/12), 10/9ft Target
--

Time Cap: 28min

Primary Objective: Complete each station besides the run in under 2:45

Secondary Objective: Keep the back half of this workout to the same time domain as the front half. Really focus on efficiency on Wall Balls as those will creep up.

Stimulus: Leg Stamina / Muscular Endurance

RPE: 8/10

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

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 - 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)