METCON

14 min AMRAP
600m Row
15 Burpees over Rower

Use the rest of the time for recovery and mobility

Today is about flushing out Murph. If you did not do Murph, then you will feel fresh and can push a little harder than those who did do Murph. You may use the Assault Bike if you would like; 1 mile is the appropriate distance for the bike (Set up a Paralette Bar to jump over for burpees).

“Here’s a cool fact: The same thing happens to your body after exercise. Similar to how a car’s engine remains warm after being turned off, once a workout is over and you’re back in your daily routine, your body’s metabolism can continue to burn more calories than when at complete rest. This physiological effect is called excess post-exercise oxygen consumption, or EPOC. Also known as oxygen debt, EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis). It also explains how your body can continue to burn calories long after you’ve finished your workout.”

-7 Things to Know About Excess Post-exercise Oxygen Consumption (EPOC)
https://www.acefitness.org/education-and-resources/professional/expert-articles/5008/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc