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**
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
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.
11May
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
General Prep
200m Run
–
2 Sets: For Quality
5 Inchworm Push-Ups
10 Scapular Pull-Ups
5 Strict Knees to Chest
10 Tall Kneeling Straight Arm Banded Lat Pull Downs
:15 Ring Support Hold
:15 Bottom of Ring Dip Hold
Specific Prep
2 Sets: For Quality
10 Glute Bridge Band Pull Aparts
4-6 Kipping Knee Raises or Knees to Elbows
3 Ring Dip Eccentrics
–
Then
10 Empty Barbell Bench Press, prior to starting clock and loading the barbell over the course of 15 minutes.
Bench Press (Take 15 minutes to establish 1RM Bench Press)
Goal: Build to 102-105% of 1RM
Stimulus: Absolute Strength
RPE: 9/10 Max Test, Upper Body
Key focus areas:
Create tension in the upper back, pull the bar into the body and press with aggression
Modifications:
We can adjust to Dual Dumbbell Bench Press or a Floor press to change the range of motion to a more shoulder friendly movement.
Consider a close grip bench for those with shoulder impingement.
Wanted Dead or Alive (Time)
5 Rounds for Time
200m Run
10 Knees to Elbows
10/7 Ring Dips
Goal Time Domain : 7-11 min
Time Cap: 15min
Primary Objective: Complete the workout in Sub 10
Secondary Objective: Maintain Consistent pacing round to round.
Stimulus: Gymnastics Conditioning / Muscular Endurance
RPE: 7-8 / 10
[Wanted Dead or Alive: Levels] (Time)
Level 2:
5 Rounds for Time
200m Run
10 Knees to Chest
8/6 Ring Dips
Level 1:
5 Rounds for Time
200m Run
10 Kipping Knee Raises
8/6 Ring Push-Ups
Masters 55+:
5 Rounds for Time
200m Run
10 Knees to Chest
8/6 Ring Dips
Travel / Hotel:
5 Rounds for Time
200m Run
10 Strict Knee Raises
10/8 Dips or 15 Bench Dips
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
3 Sets: For Quality
:30 Wall Sit
:15/:15 Single Arm Ring Plank
10-12 Dual Dumbbell Floor Scull Crushers