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: Pendlay Row (5 x 8 at 75-80%
b/t sets 8 BB weighted reverse curls)

B: Metcon (No Measure)

4 sets

8 DBs incline chest supported rows

8 BB weighted bicep curls

8/8 DBs Renegade rows

8 BB weighted drag curls

20 Banded lat pulls

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