After a long day of work and then clinical supervision I was able to make it to the 6:30pm CrossFit class. It was a great way to end a hard day!<\/p>\n
Wednesdays are “Mystery” days at the gym this cycle.\u00a0 The warmup was a lot of wall walks and shoulder touches.\u00a0 They started out okay, but didn’t take long for them to get hard. And then they started falling apart quickly!<\/p>\n
Today’s mystery was a version of Murph dubbed the Smurph Remix.\u00a0 It was 3 rounds of:<\/p>\n
200m run<\/p>\n
10 pullups<\/p>\n
20 pushup<\/p>\n
30 air squats<\/p>\n
200m run<\/p>\n
3 minutes of rest.<\/p>\n
The score was the slowest round of the 3.\u00a0 The math to find the times for each round was almost as hard as the workout itself!<\/p>\n
My 3 rounds were: 4:29, 5:23, 5:40.\u00a0 The pushups were definitely the hardest thing.\u00a0 Even on a bench I was struggling to get through each round of them.<\/p>\n
Yesterday I cut my palm with an allen wrench so I wore a glove to help make sure I didn’t rip the scab off. It worked pretty well.<\/p>\n","protected":false},"excerpt":{"rendered":"
After a long day of work and then clinical supervision I was able to make it to the 6:30pm CrossFit class. It was a great way to end a hard day! Wednesdays are “Mystery” days at the gym this cycle.\u00a0 The warmup was a lot of wall walks and shoulder touches.\u00a0 They started out okay, […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[667,827],"class_list":["post-6717","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2","tag-murph"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Kl","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7211,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06152019-crossfit\/","url_meta":{"origin":6717,"position":0},"title":"06152019 – CrossFit","author":"crossn81","date":"June 15, 2019","format":false,"excerpt":"I couldn't decide what to do this morning. It was sprinkling a little bit - enough to make the sidewalk wet, but not under the trees. The mountain bike trails were probably fine, but I knew they'd be closed. I ended up doing the baseline workout for the new PSE\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/20190615_070432.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/20190615_070432.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/20190615_070432.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/20190615_070432.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/06\/20190615_070432.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7155,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/05272019-crossfit-murph\/","url_meta":{"origin":6717,"position":1},"title":"05272019 – CrossFit Murph","author":"crossn81","date":"May 27, 2019","format":false,"excerpt":"A rainy Memorial Day morning brings us to another year of doing Murph with CrossFit compatriots across the country (world). It has been two years since my last effort (though I can't find any record of it). The Murph is a CrossFit Hero WOD named after Michael Murphy who died\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/PhotoGrid_1558975104663.jpg?fit=1200%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/PhotoGrid_1558975104663.jpg?fit=1200%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/PhotoGrid_1558975104663.jpg?fit=1200%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/PhotoGrid_1558975104663.jpg?fit=1200%2C1200&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/PhotoGrid_1558975104663.jpg?fit=1200%2C1200&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7275,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07032019-crossfit-swim\/","url_meta":{"origin":6717,"position":2},"title":"07032019 – CrossFit & Swim","author":"crossn81","date":"July 3, 2019","format":false,"excerpt":"I went to the 5:30am CrossFit class at Solcana. It was hard to get up so early, but nice to get the workout in! The warmup\/gymnastics was accumulating 15 strict toes to shoulder. I did sets of 3 and it took a little while, especially with the strict designation! The\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190703_175635.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190703_175635.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190703_175635.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190703_175635.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190703_175635.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7621,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/12092019-crossfit\/","url_meta":{"origin":6717,"position":3},"title":"12092019 – CrossFit","author":"crossn81","date":"December 9, 2019","format":false,"excerpt":"We had a fairly big class this morning. I was 11th to sign up, but some didn't make it out. I'm sure the snow storm had some impact on that! After some stretching we did a gymnastic warmup that included hollow rocks, wall walks, and wall holds. The hollow rocks\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6112,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03112018-running\/","url_meta":{"origin":6717,"position":4},"title":"03112018 – Running","author":"crossn81","date":"March 11, 2018","format":false,"excerpt":"Day 1 of 12.5k training! I'm trying out the CrossFit Endurance training plan. This will be a very different experience for me. It has 3 days of running each week, but recommends 7 days of working out with the non-running days being CrossFit. The details also say you can switch\u2026","rel":"","context":"In "CrossFit Endurance"","block_context":{"text":"CrossFit Endurance","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit-endurance\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6084,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03022018-crossfit\/","url_meta":{"origin":6717,"position":5},"title":"03022018 – CrossFit","author":"crossn81","date":"March 2, 2018","format":false,"excerpt":"18.2 and 18.2a! As noted in the announcement this was a burner! I also really struggled with whether to try this Rx or not. I could have done the movements as written. Ultimately, I did it scaled and that was a good decision. I barely made it into 18.2a and\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180302_063441188141510-5.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180302_063441188141510-5.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180302_063441188141510-5.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180302_063441188141510-5.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180302_063441188141510-5.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180302_063441188141510-5.jpg?resize=1400%2C800 4x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6717","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=6717"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6717\/revisions"}],"predecessor-version":[{"id":6718,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6717\/revisions\/6718"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6717"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}