MURPH

Run 1 mile

100 Pull-ups*
200 Push-ups*
300 Squats*
Run 1 mile
--50min time cap--

Workout starts and finishes with 1 mile run
*pull-ups, push-ups & squats can be partitioned anyway you see fit
*ex. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats
*ex. 10 rounds of 10 push-ups, 10 pull-ups, 10 push-ups, 30 squats

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.