13May
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
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)
5x8 at 70-75% of last week
B/T sets: 20 Bear plank pull throughs (weight)
***Time cap 12min
B: Metcon (No Measure)
4 sets - time cap 10nin
8 Incline DBs close grip
8 DBs Floor press
15 DBs Standing flys
***
3 sets
6-8 Tricep ext (behind the neck - BB or plate) Heavy
6-8 Weighted bicep curls
Max effort chin-ups
***
3 sets
8 Diamond push-ups (mid chest - flat back/plank)
6-8 DBs Hammer curls
Max effort 1" plank holds
13May
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
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
12 Alternating Box Step-Ups
10/10 Single Kettlebell Staggered Stand RDL
:15 Hollow Hold
20 Glute Bridges
Barbell Specific Prep
10 Barbell Romanian Deadlift
5 Box Jumps
10 Deadlifts
3 Box Jumps to Higher Box
--
Then Build to Working Weights and Height
Deadlift (Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps
% of 1RM Deadlift)
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
Cues today: Push the ground away, while keeping the bar close.
Scaling Modifications:
Hex Bar Deadlift
Sumo Deadlift
Block Deadlifts
"Hard Knock Life" (3 Rounds for time)
For Time:
Every 4:00 minutes x 3 Sets
15/12 Cal Row or Ski or 12/8 Cal Bike
25 Russian Kettlebell Swings
25 Abmat Sit-Ups
Kettelbell: (Rx53/35, S 44/26)
Time Domain: 2:45-3:15/ Set
Time Cap: 3:45 / Set
Stimulus: Posterior Chain and Midline Conditioning
RPE : 7/10
Primary Objective : Complete each set in under 3:15
Secondary Objective : Unbroken Kettlebell Swings
13May
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
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)
Partner training:
20min AMRAP
5 KB High pulls
10 KB swings
100M KB Farmers carry
***Rest 2min***
15min AMRAP
20/20 Paloff press (red band)
Rowing/SKi erg
* *switch after completion of paloff press**
12May
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
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
Bodyheat + Mobility
400m Run
:15 Passive Hang + :15 Active Hang
:30/:30 Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
General Prep
10/10m A-Skips + B-Skips
10 Scapular Push-Ups
10 Plank Shoulder Taps
10 Scapular Pull-Ups
10 Ring Rows
Specific Prep
2 Sets: For Quality
5 Bar Kip Swings
5 Pull-Ups (Kipping, Strict, or Jumping)
5 Push-Ups (Can be elevated or kneeling)
10 Air Squats
"Candy Land” (Time)
3 Sets:
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400m Run
30 Air Squats
20 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 between sets
Time Domain : 7-9 min / Set
Time Cap: 12min / set
Total Running Time Cap : 40 minutes
Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.
Secondary Objective: Complete each set in under 9 minutes
Stimulus: Chipper Mentality and Muscular Endurance / Stamina
RPE : 9/10
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
11May
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
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
Metcon (No Measure)
EMOM 10min
With weight (plate)
Abmat situps
Russian twist
Leg raises over DB (hands located at your hip/upper thigh)
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)
2 Rounds
10 reps (50/35#)
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
***(Right then Left = One round)
11May
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
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)
2x:
10 ball passes over the rig
100 m ball carry
20 jumping jacks
Shoulder Press (5x4)
Happy Mother's Day! (No Measure)
AMRAP
40 db push press
20 cals machine
20 ring rows
Sled push
*Split work w/ your partner! One partner works at once.