Murph Recovery…May 31, 2022

Swamp City Fitness – Swamp City WOD


400m row or run

PVC routine

Foam roll



100 flutter kicks

100 crunches

100 plank jacks

100 supermans

100 KB russian twists

Complete however you want.

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

15/12 calorie bike

15 slam balls

15 KBS (53/35)-you choose Russian or American today

50 DU/100 SU
Goal is just move for 20 minutes and flush out everything after Murph yesterday. No need to get as many rounds and reps if you did Murph yesterday. Just move 🙂

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