After Murph, I felt like I had been hit with several semi trucks, consecutively. I am not sure it was really worth the recovery and down time, but at least I can officially say I completed a whole Murph. Not sure I want to do that again.
My first day back after Murph was a Squat Clean ladder, which is totally my thing. I finally reached my old PR weight of 185, and I did it pretty nicely too. It wasn’t an ugly squat clean, just a really heavy one!
1 rep every minute for 10 minutes
1 rep every 2 minutes for 10 minutes
*increase weight as possible*
5 minute AMRAP
Front squats at 80% bodyweight
No racks allowed
The front squats at the end were killer. I had put so much into the heavy squat cleans, that front squatting heavy weight was just ridiculous. Oh well! My final score was 18 reps. Works for me.