22May
Announcements
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
MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
180 seated knee raises (I GO - YOU GO)
***
Together:
200M Farmers carry (high/low)
10/10 DB Bent over rows
200M Farmers carry (front rack)
10 DBs Hang clean to overhead
200M Farmers carry (suitcase)
10/10/10 Banded single arm lat pull (right, left then together)
***
180 seated knee raises
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
22May
Announcements
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
MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Push/Pull complex:
8 sets: 6 reps for each movement at 70-72%
Strict press
Pendlay rows
***
4 sets
8 DBs seated Arnold press
8 DBs incline chest supported rows
***
4 sets
15 DBs seated rear delts
15 Banded tall kneeling lat pulls
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 - 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)
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)