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 - HGX-FIT

A: Metcon (No Measure)

Shoulders:

3 sets: 8-10 reps

DBs standing shoulder press

DBs standing push press w/eccentric (5 secs down)

DBs seated Arnold press

Rest as needed b/t sets

***

3 sets: 12-15 reps

DBs seated lateral delt raises

DBs seated rear delt raises

Banded front delt raises (from the rig)

B: Metcon (No Measure)

3 sets: Superset

10/10 DBs seated alternating bicep curls

10 DB seated tricep ext (behind the neck)

***Rest :30 sec b/t sets

3 sets: Superset

10/10 DBs seated hammer curls

10/10 DB tricep kickbacks

***Rest :30 sec b/t sets

3 sets: Superset

10/10 DB seated preacher curls

10 Box/Bench dips

***Rest :30 sec b/t sets