Weeks 1-2
Baseline loaded mile, easy volume, bodyweight quality, and foot-care habits.
Ruck Mode helps Apple Watch users prepare for Murph-style work with loaded miles, vest sessions, readiness context, and a debrief after the training is done.
Ruck Mode is independent fitness software. It is not affiliated with CrossFit, any official Murph event, the U.S. military, or any test administrator.
Baseline loaded mile, easy volume, bodyweight quality, and foot-care habits.
Vest walks, pull/push/squat density, and one longer loaded session each week.
Specific Murph-style pacing, vest tolerance, and recovery-managed intensity.
Dress rehearsal: same shoes, vest, route, and pacing strategy you plan to use.
Taper, readiness checks, mobility, and a final loaded-mile confidence marker.
Review the debrief, compare the loaded mile, and keep training under load.
"I trained Murph prep with Apple Watch and a vest for eight weeks." Ruck Mode gives you the session receipts, loaded pace, and debriefs to make that story concrete.
One plan, one watch, one honest question: did you carry the load better than last week?