Saturday Murph
Originally Murph was programmed to be partitioned anyhow between the runs. Since then we have seen Murph at the games 2 time in two different set ups. Feel free to pick any of those or the other options. If you cannot run, pick something that takes 10 min or less, like 2000m row or 115/80 calorie assault bike.

You also need a weight vest, at 9/6kg if you have one

Games 2015
1600m run
100 Pull-Ups
200 Pushups
300 Air Squats
1600m run

Games 2016
1600m run
5 Rounds
20 Pull-ups, 40 Push-ups, 60 Air Squats
1600m run

Option 3
1600m run
20 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1600m run

Option 4 If you need a time to finish and have a good workout
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats