Several guys at my station are big into CrossFit. One of the hero wods is based on Lt. Murphy from the SEALS called the "Murph".

http://sealgrinderpt.com/navy-seal-workout/murph-workout-tips.html/



I generally do this wod once or twice a week.

For time:
One mile run
100 pull ups
200 push ups
300 Air squats
Then finish off with one mile run



Its a lot tougher than it looks. I'm 6'2" 234 lbs and at 49 years old its not easy.

My time is running at 1 hr, about 1:15 with fatigues and boots.