Thanks Shane. 
I don’t usually drink protein shakes but maybe I can get it in with lunch…
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Well you know creatine is the gate way drug. Before you know it your wife is going to be driving around all the local GNC and vitamin shops looking for you while you hunting down your next fix of your favorite protein powder. 
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Yesterday’s Cals: 2,500/-700
Metcon – Murph Prep
“Murph”
Complete the following for time while wearing a 20 lb vest:
1 Mile Run (Sub 2.5 Mile Airdyne) (Split: 7:50)
100 Pull-ups
200 Push-ups
300 Squats (Split: 28:38)
1 Mile Run (Sub 2.5 Mile Airdyne) (Split: 37:50)
37:50, 562 Cals, 170 BPM
Peloton
5 Minute Cool Down Ride
Comments: Well, I was going to do a Murph prep metcon and ended up just doing Murph. I suppose that’s good to go ahead and do it a month out to see where I’m at. That was 1:38 faster than last year so I’m on the right track. I front loaded the squats, which helped. This is what I did for the middle:
60 Squats
2 Rounds of: 5 Pull-ups, 10 Push-ups, 30 Squats
Then,
18 Rounds of: 5 Pull-ups, 10 Push-ups, 10 Squats
By round 10 I was taking breaks during the pull-ups and push-ups, which I need to work on. No excuse for that. Shouldn’t be taking breaks until round 15 or so. I will keep working.
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Or save her some time and just go to Costco. You can get your creatine, protein powder, and a huge pack of toilet paper - because you really can never have too much. lol
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Sorry, forgot to comment on this killer workout.
Great job on that pace for your Murph training. Knocking out a full Murph a month out and already setting a new standard that’s faster than last year. Great place to be!
Hope you are having a great weekend!
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Thanks on the Murph comments Shane. I was pumped to at least be ahead of last year.
Unfortunately, I woke up this morning and my ankle is feeling just like it did back in February when I could barely walk. Yesterday was a very long day. Two soccer games, a birthday party, then took the kids to the pool and then over to a friend’s house for dinner last night. Again, I don’t recall doing anything to it, so I’m not sure what caused this. My best guess is that I have had way too many beers this weekend (especially with the pool opening back up) and I’m wondering if that is causing this. I might need to look at either quitting or cutting back pretty heavily. Taking it easy today, icing, resting and taking tons of Advil. If it is worse tomorrow I’ll probably be back on Prednisone this week. What a PITA… 
Or foot, should I say?
Yesterday was exactly 4 weeks out from Murph so I’d hate to have this setback right now. I guess if I can’t recover in time then at least I already did it last week and beat my time from last year.
Thanks for the info on the creatine Shane. That’s about the same price I paid for some on Amazon. Was going to start taking it tomorrow but probably shouldn’t unless my foot miraculously feels better.
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That is a good price!
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I’ll be praying for a speedy recovery!
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Thank you so much!
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I hope that foot is better? Gout?
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Gosh. Sorry to hear that Trent. Hopefully it heals up in time to be ready to knock out another Murph.
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Thanks @Friedrich and @shaneinga. I’ve never officially been diagnosed with gout but it definitely seems like gout or something similar. I’ve been dealing with this stuff for years and I’m honestly starting to think it might be beer that is causing this. Might be wrong but if nothing else it probably isn’t helping… I didn’t drink last night and might just try to skip it or limit it all week and see what happens. Honestly, I’ve been hitting that stuff really hard for a lot of years now and it’s probably time to grow up anyway. Especially now that my kids are old enough to notice when the adults are “acting funny,” etc. Should probably be trying to set a good example for them and try to be the best that I can possibly be.
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Garage (Foot Injury) Session
Metcon
3 Rounds:
7 Pull-ups
15 Push-ups
7 Pull-ups
15 Push-ups
10 Seated DB Ground to Overheads (Per Arm), 30 lb
10 Calorie Airdyne (Arms Only)
15:00, 150 Cals, 127 BPM
Session
Bench (Triceps smoked from the Push-ups)
10x135
10x145
10x145
10x145
SS
Single-Arm DB Curls, 30 lb
4(8x30 lb Per Arm)
Landmine Rows
4(10x85 lb Per Arm)
SS
CGBP
4(8x115 lb)
Pull-ups
8
8
8
SS
Leg Raises
10
10
10
SS
Ring Dips
8
8
8
SS
4-Count Flutter Kicks
3x5
44:00, 318 Cals, 111 BPM
Comments: Yesterday I sat on the couch all day and took about 16 Advil (4x4 Per Day). I put my foot in ice water (in the cooler) three times as well. I also used my knee scooter to get around the house. This morning I woke up and it still hurts, but it hasn’t really gotten worse (as it typically has in the past with these injuries). So I am going to keep trying to stay off of it and might go to the Ortho today as well. I am on the fence about taking the remaining Prednisone that I have leftover from two months ago. If I can get this taken care of without it, that would be ideal. Still, I like to have some on hand in case it flares up really bad.
Session:
Just an upper body workout in the garage this morning. Started with a Murph-ish metcon (minus the squats). Followed that with some strength and accessory work. Strength lifts (Bench and Landmine Rows) were all reps of 10. Threw some supersets together and overall just tried to stay off the foot. Still burned over 400 calories and gave the upper body a good pump. For cardio, the pool is open now so I might head up there and swim laps tomorrow. Even if I have to wear a wetsuit I should at least be able to get some cardio in. I’m trying my ass off to not lose a bunch of ground and hopefully be ready for Murph in a few weeks. I’m also actively talking to potential employers who all want in-person meetings so I need to get this taken care of ASAP.
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We pretty much gave up drinking as a family a while ago. I say pretty much because I still have a couple beers when me and my friends go out, but I can count on one hand how many times a year that happens. Wife hasn’t had a drink in over 5 years. When I do go out with friends, I rarely drink enough to even get much of a buzz, and I definitely stay away from the high gravity beers. The hangovers that come with it, at my age, make them no longer worth the squeeze.
Nice workout and a great way to work around a painful ankle/foot situation. Good luck with your interviews.
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Thanks Shane. Glad to hear that has worked out so well for you guys. To date, I’ve been willing to deal with hangovers and not being 100% to be able to have fun, but it is not worth being in pain and limping around for a week. Might be time for a new chapter…
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Yesterday’s Cals: 2,500/-2,700
Pool Swim (Arms Only/No Kicking)
1.5 Miles/2,700 Yards/108 Laps (PR Distance)
53:00, 1:59 100 Yard Pace
726 Cals, 123 BPM
Comments: Ankle is getting better but still a ways to go. Decided to throw on the wetsuit and go for a swim this morning. Ended up going for the longest swim of my life at 1.5 miles. I could have kept going too but ran out of time. Trying to keep from losing ground here while I recover from this injury. Will check the journals at the office later.
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Arms only pool swim for 1.5 miles?!? 
I know that had to smoke the lats. Keep doing that and it should make the pull ups section of Murph a breeze. 
Great job!
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Good job!
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