Workout of the day

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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 - 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)

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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 - 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

Announcements

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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

View Public Whiteboard

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

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

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.

Announcements

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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 - 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.

Announcements

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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

HomeGrown AthletX - Functional Fitness

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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

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

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 - HGX-FIT

Metcon (No Measure)

DELOAD: Dumbbells

2 sets

8-10 reps of each movement

Floor press

Barrel press

Close grip press

Standing flys

Diamond push-ups

Medball offset push-ups (right)

Medball offset push-ups (left)

***

Supersets: 2 sets

10 BB bicep curl

10 BB tricep ext

***

10 BB reverse curl

10 BB skull crushers

***

10 BB drag curls

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