Soreness & the Day after Murph

ALWAYS...no matter how hard we prepare, there is a soreness that Murph brings on that cannot compare to other WOD's...
Unless you are specifically working on 200+ Push Ups & 300+ Air Squats almost daily for a month or more, I do not thing you are really "prepared" for this WOD.
Are we prepared for MURPH?
Generally speaking...Yes...We are ready for anything!
Specifically speaking...No...Most WOD's do not entail more than a mile of running and 500+ Reps of anything...
This is one of those WOD's that you do every once in a while...Not daily...
UNLESS you are doing 10K, 1/2 Marathon, or Marathon-type training regime

Today is a day to "work-out" the kinks/soreness/etc...

Warm-Up
3 Rnds ~
60s Slow Bike
10 Hollow Rocks
10 Superman Rocks
Into...
30s Faster Bike
8 BB Good Mornings
4 Inchworms
Into...
15s Fastest Bike
5 Stiff-Leg DL (empty BB)
5 Deadlift (empty BB or Light Load...Form Work)
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GOOD MORNINGS
4 x 8 (climbing...specifically working form ~ Butt Back!!!)
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JELLY BELLY
For Time:
50 - 40 - 30 - 20 - 10 Abmat Sit Ups
20 - 16 - 12 - 8 - 4 Cal Bike
10 - 8 - 6 - 4 - 2 Deadlift* (275#/185#)
*Deadlift should be a HEAVY weight, but one you are confident you could get 10 unbroken reps when fresh!
The only part that should be broken up in this WOD is the DL (IF you have to!)...Steady and consistent on the abmats and keep pedaling on the bike...then get the work done on DL!!!

Roll / Mobilize / SmashweRx for 10min to finish today...Assists in the recovery process

Daliege ~ 14:42 (@225#)
T.Wendt ~ 135# / 10:12
Z.Wendt ~ 95# / 14:31
tb ~ 95# / 12:35
Blessed be the Lord, my rock, who trains my arms for battle, who prepares my hands for war.