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
300 Air Squats
20 Pull-ups, 40 Push-ups, 60 Air Squats
5 Pull-ups, 10 Push-ups, 15 Air Squats
Option 4 If you need a time to finish and have a good workout
200 Meter Run
15 Air Squats