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: Incline Bench Press (Weight)

5x8 at 70-75% of last week

B/T sets: 20 Bear plank pull throughs (weight)

***Time cap 12min

B: Metcon (No Measure)

4 sets - time cap 10nin

8 Incline DBs close grip

8 DBs Floor press

15 DBs Standing flys

***

3 sets

6-8 Tricep ext (behind the neck - BB or plate) Heavy

6-8 Weighted bicep curls

Max effort chin-ups

***

3 sets

8 Diamond push-ups (mid chest - flat back/plank)

6-8 DBs Hammer curls

Max effort 1" plank holds