Still Recovering from “Murph”

My legs barely even work they’re so sore. Went it at 10:30 and then got a massage at 1.

Warm-up

• Lots of stretching
• 2m Air Dyne

Gymnastics

10:00 EMOM

• 5 Deficit HSPU (25# bumpers)

I got through them all! Was originally thinking to go every 2 minutes, but said what the hell and ended up surprising myself.

XWOD

7:00 EMOM

• 3 Broad Jumps (for distance)

Strength

12:00 E2MOM

• 1 Shoulder Press (145#)

Was supposed to be 95% of 1RM but after the HSPU there was no way that was happening. I barely got through them all with 145#, which is less than 90%.

Kroc Rows

• 10/10 62# KB
• 10/10 62# KB
• 10/10 62# KB
• 10/10 71# KB
• 7/7 80# KB

WOD

3 Rounds

• 30 DU
• 10 V-ups
• 10 Ring Dips

Finisher

Easy 10:00 Row, keeping around a 20s/m pace.