Feelin' It...

Who's still feeling the residual effects of MURPH???
I am...revovery helps, but that WOD really puts you out.
You know you have worked out when you do MURPH, especially when you TRY at it!!!

Warm-Up
Mobilize / SmashweRx
OTM x 12min:
40s Easy Bike
40s Spidey & Reach
40s Easy Bike
40s Alt. Sampson Stretch
40s Easy Bike
40s Wall Squats
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BB Warm-Up
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BACK SQUAT
3 x 10 (73% 1RM)
FRONT SQUAT
3 x 3 (80% 1RM)
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BUMPY RIDE
7 Rnds ~
Every 3 min begin:
9/6 Cal Bike
6 Burpees over bag
100m (10x10, 5x20, 4x25,2x50) Ruckbag Run (50/35)
~ Sub a 50# KB, 45# Plate for bag...

BODY ARMOUR
3 Supersets:
GHD Supine Hold
Side Plank (Rt)
Side Plank (Lft)
1st set ~ 60s Hold each
2nd set ~ 45s Hold each
3rd set ~ 30s Hold each

Casey ~ 1:40-1:45 per rnds but he did a 45# Plate carry for 10x10...way tougher!!!
Z.Wendt ~ 265# BS / 265# FS / 1:35-1:40 per rnd on the 3min for 7 Rnds (50#KB)
tb ~ 225# BS / 225# FS / 1:40-1:45 per rnd on the 3min for 7 Rnds (50#KB 2x50)
Praise the Lord for His goodness...