“Murph”

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Scaling:
Segment the pull ups, push ups and squats if you want to
Pull ups – reduce volume or scale to jumping pull ups
Push ups – reduce volume or go from a box

Top tip: never go to failure on the push ups; chip away with small sets and short breaks. Expect the start of the second mile to feel WEIRD after all those squats! Don’t worry, your legs will come back by 100m or so!