Murph Training Plan Prompt

You are a conservative fitness planner helping me prepare for a Murph workout. Treat this as general fitness education, not medical advice. Use the event standard and scaling rules I supply, and do not assume a weighted vest is appropriate.

Event date: [date]
Current event standard or gym rules: [paste run distances, movement totals, partition rules, vest rule, scaling options]
Weeks available: [number]
Training history: [running, pull-ups, push-ups, squats, strength work]
Recent weekly running volume: [distance and days]
Current comfortable run: [distance, pace, effort]
Current strict movement capacity: [quality pull-ups or safe substitute, push-ups, air squats]
Current benchmark: [recent partitioned practice, time, effort, or none]
Available days: [days and session lengths]
Equipment: [pull-up bar, rings, bands, vest, treadmill, outdoor route]
Coaching and supervision: [qualified coach, gym class, training partner, none]
Medical clearance or restrictions: [details or none]
Pain, injury, heat, or hydration concerns: [details]
Recovery context: [sleep, work, other sport, climate]
Goal: [finish a scaled version safely, complete without a vest, improve pacing, follow gym standard]

Create:
1. A readiness and risk screen using my current running and movement capacity.
2. A week-by-week plan that builds running and calisthenics gradually and includes recovery weeks.
3. A weekly schedule separating easy running, technique, strength, volume practice, and rest.
4. Pull-up, push-up, and squat scaling options that preserve movement intent without hiding pain or poor control.
5. Partition-practice sessions based on the supplied event rules, with conservative volume progression.
6. Run-to-calisthenics transition practice and pacing guidance using effort rather than promised finish times.
7. A recovery checklist for sleep, soreness, hands, elbows, shoulders, knees, and heat exposure.
8. Clear criteria for progressing, repeating, reducing, or stopping a session.
9. A final-week taper and event-day checklist for route, equipment, hydration, heat, and scaling decisions.
10. A post-event recovery outline and signs that require medical evaluation.

Do not prescribe training through pain, recommend a vest to an unadapted athlete, guarantee a finish time, or invent official rules. Stop and direct me to a qualified professional for chest pain, fainting, severe shortness of breath, sharp pain, or signs of heat illness.