Not every day has to be a barn-burner. Some days, you just need to *move*, knock the rust off, and share a few high-fives. Those days are good for long-term growth.
There’s simply no way to train five or six days a week with high intensity. The answer is mix up your intensity and follow a high/low type system. Try upping your training frequency while simultaneously decreasing how hard you’re training on some of those days.
You’re just not going to have the same intensity on the day after something like “Murph”. On those days, we encourage you to come in, even if you’re sore, and just go thru the motions. Moving will help you feel better for the following day, so you’re ready to bring your best effort.