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

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (Every :90sec
8 x 8 at 65-70%
B/T sets, 8 weighted BB bicep curls)

B: Yates rows (Every :90sec
5 x 8 at 65-70%
B/T sets, Banded tall kneeling lat pulls)

C: Metcon (No Measure)

5 sets

8/8 DBs Gorilla rows 50/35+

8 DBs Seated bicep curls

8/8 DBs Renegade rows

8 DBs Seated hammer curls