These are real structured sessions in the current workout library. Run and ruck portions use distance targets; bodyweight and equipment blocks use open-ended prompts so athletes can scale, partition, and move honestly.
Murph - Memorial Challenge
Opening mile, 20 partitioned bodyweight rounds, closing mile, cooldown, and scaling notes.
- 1 mile run
- 20 rounds: 5 pull-ups, 10 push-ups, 15 squats
- 1 mile run
Half Murph - Training
A build-up version for athletes training toward the full Memorial challenge.
- Half-mile opener and closer
- 10 bodyweight rounds
- Scaling prompts and cooldown
Tactical 5K + Calisthenics
A hard 5K followed by a bodyweight finisher for athletes who need pace and strength.
- 5K effort with HR zone context
- Push-up, squat, and core finisher
- Optional AI debrief for next-session decisions
Army AFT Practice
A branch-inspired practice flow for deadlift, hand-release push-ups, sprint-drag-carry, plank, and the 2-mile run.
- Open-ended strength and plank blocks
- Sprint-drag-carry practice prompt
- 2-mile run segment
Army Sprint-Drag-Carry Intervals
Three quality lane-work reps with full resets so athletes can train speed, carries, turns, and posture.
- Warm-up and mobility
- Three SDC intervals
- Recovery-focused cooldown
Marine PFT Practice
Pull-up or push-up work, plank practice, and a 3-mile run block in one structured session.
- Upper-body and trunk prep
- Pull-up or push-up prompt
- 3-mile run segment
Marine CFT Field Circuit
Movement-to-contact style running, ammunition-lift style work, and maneuver-under-fire style circuit prompts.
- Half-mile hard run
- Equipment-scaled lift block
- Carry, drag, crawl, and sprint prompt
Navy PRT Practice
Push-ups, forearm plank, and the 1.5-mile run for athletes training around Navy PRT-style demands.
- Push-up block
- Plank block
- 1.5-mile run segment
Navy PST Dryland + Run
Dryland prep for push-ups, sit-ups or curl-ups, pull-ups, and the 1.5-mile run. Swim work stays in a separate swim workout.
- Push-up and core prompts
- Pull-up prompt
- 1.5-mile run segment
Air Force PFA Practice
Push-up, core, and 1.5-mile run practice for Air Force fitness-style training days.
- Push-up block
- Sit-up or approved core option
- 1.5-mile run segment
Tactical Ruck 4-Mile
A shorter ruck training template for posture, foot care, route discipline, and pack-weight notes.
- Pack and foot check
- 4-mile ruck segment
- Pack-weight note prompt
Tactical Ruck 8-Mile
A longer ruck template for steady aerobic work, cadence, terrain notes, and hot-spot tracking.
- Route and pack check
- 8-mile ruck segment
- Terrain and hot-spot notes
Ruck Mode is not affiliated with the U.S. Department of Defense, any military branch, CrossFit, or any official Murph event. This tactical lane is for respectful fitness tracking, workout structure, and recovery context. It is not medical advice, selection prep, rescue service, or an official training program.
High-intensity workouts carry injury and heat risk. Scale reps, distance, load, and vest use to your current fitness. Stop if you feel pain, dizziness, chest symptoms, or unsafe conditions. Consult a qualified professional before beginning strenuous training.
