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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

HomeGrown AthletX - Functional Fitness

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General Prep (6-8min)

400m Run

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2 Rounds

10 Air Squats

8 Scapular Push-Ups

6 Push-Ups

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

1:00 Row or Bike (alternate rounds)

Specific Prep (6-8 min) 

Spend 5-7 minutes Rope Climb Skill Work

Then perform 10 Wall Balls as a Warm-Up Set and get into groups to decide which stations to start on before tackling the workout.

"You Go, Glen Coco!" (Time)

For Time: with a Partner

6/4 Rope Climbs (A: 6 Knee to Elbows)

50/40 Calorie Row

50 Wall Balls

1000m Run

50 Wall Balls

50/40 Calorie Bike

50 Wall Balls

6/4 Rope Climbs

Wall Ball: (Rx 20/14, S 16/12), 10/9ft Target
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Time Cap: 28min

Primary Objective: Complete each station besides the run in under 2:45

Secondary Objective: Keep the back half of this workout to the same time domain as the front half. Really focus on efficiency on Wall Balls as those will creep up.

Stimulus: Leg Stamina / Muscular Endurance

RPE: 8/10

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)