{"id":134,"date":"2009-10-30T23:47:49","date_gmt":"2009-10-31T07:47:49","guid":{"rendered":"http:\/\/www.jeremyjohansen.com\/news\/2009\/10\/30\/mighty-markus\/"},"modified":"2009-10-30T23:47:49","modified_gmt":"2009-10-31T07:47:49","slug":"mighty-markus","status":"publish","type":"post","link":"https:\/\/www.jeremyjohansen.com\/news\/2009\/10\/30\/mighty-markus\/","title":{"rendered":"Mighty Markus"},"content":{"rendered":"<p>A great week concluded today after interface group PI time with a kick-but work-out at 24-Hour Fitness.  To finish off October, today Markus introduced yet another mix to the bag of exercise tricks, namely the &#8220;Suma deadlift to high pull&#8221;..  Amazingly, this time Markus didn&#8217;t manage to do me in.  Starting with a 1\/3 mile elliptical and 3 sets of 15 knee to elbow, we then launched into the core circuit for the day.  It consisted of 10 calories of rowing (a 1st to measure that way rather than by time or distance), 10dead lifts, and 10 Suma deadlift to high pull.  The aim was to do as many as I could in a twelve minute interval.  My average was just under 4 minutes per round If that didn&#8217;t fill the tee, I then did a max effort push-up routine.  Being on the ground is way too hot.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A great week concluded today after interface group PI time with a kick-but work-out at 24-Hour Fitness. To finish off October, today Markus introduced yet another mix to the bag of exercise tricks, namely the &#8220;Suma deadlift to high pull&#8221;.. Amazingly, this time Markus didn&#8217;t manage to do me in. Starting with a 1\/3 mile [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_rsvp_to":"","_rsvp_max":"","_rsvp_show_attendees":"","_rsvp_instructions":"","simple_price":"","simple_price_label":"","venue":"","_template_start_hour":"","_template_start_minutes":"","_sked_minutes":"","_sked_stop":"","_sked_duration":"","_payment_gateway":"Cash or Custom","_rsvp_currency":"USD","_sked_hour":"12","_sked_end":"13:00","rsvp_tx_template":0,"_rsvp_start":0,"_rsvp_deadline":0,"_rsvp_deadline_daysbefore":"0","_rsvp_deadline_hours":"0","_rsvp_reg_daysbefore":"0","_rsvp_reg_hours":"0","_rsvp_count_party":"1","_timezone":"America\/Los_Angeles","_rsvp_on":true,"_add_timezone":false,"_convert_timezone":false,"_calendar_icons":true,"_rsvp_end_display":false,"_rsvp_rsvpmaker_send_confirmation_email":false,"_rsvp_confirmation_after_payment":false,"_rsvp_confirmation_include_event":false,"_rsvp_count":true,"_rsvp_yesno":true,"_rsvp_captcha":false,"_rsvp_login_required":false,"_rsvp_form_show_date":false,"_show_rsvpmaker_options":false,"footnotes":""},"categories":[3],"tags":[72,17,32],"class_list":["post-134","post","type-post","status-publish","format-standard","hentry","category-news","tag-exercise","tag-gym","tag-work-out"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.1.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"A great week concluded today after interface group PI time with a kick-but work-out at 24-Hour Fitness. To finish off October, today Markus introduced yet another mix to the bag of exercise tricks, namely the &quot;Suma deadlift to high pull&quot;.. Amazingly, this time Markus didn&#039;t manage to do me in. Starting with a 1\/3 mile\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"jeremy\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/www.jeremyjohansen.com\/news\/2009\/10\/30\/mighty-markus\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 5.0.1.1\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"My News Corner | Where stories of my day come to rest\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Mighty Markus | My News Corner\" \/>\n\t\t<meta property=\"og:description\" content=\"A great week concluded today after interface group PI time with a kick-but work-out at 24-Hour Fitness. To finish off October, today Markus introduced yet another mix to the bag of exercise tricks, namely the &quot;Suma deadlift to high pull&quot;.. Amazingly, this time Markus didn&#039;t manage to do me in. Starting with a 1\/3 mile\" \/>\n\t\t<meta property=\"og:url\" content=\"https:\/\/www.jeremyjohansen.com\/news\/2009\/10\/30\/mighty-markus\/\" \/>\n\t\t<meta property=\"article:published_time\" content=\"2009-10-31T07:47:49+00:00\" \/>\n\t\t<meta property=\"article:modified_time\" content=\"2009-10-31T07:47:49+00:00\" \/>\n\t\t<meta name=\"twitter:card\" content=\"summary\" \/>\n\t\t<meta name=\"twitter:title\" content=\"Mighty Markus | My News Corner\" \/>\n\t\t<meta name=\"twitter:description\" content=\"A great week concluded today after interface group PI time with a kick-but work-out at 24-Hour Fitness. To finish off October, today Markus introduced yet another mix to the bag of exercise tricks, namely the &quot;Suma deadlift to high pull&quot;.. 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