Warm-up:
2 rounds: 
50m each:
Jog, skip, shuffle right, 
shuffle left, back pedal
20 ring rows
20 floor press w/ med DBs
 

EWOD:
"Barbara +" (45min cap)
Buy-in:
Every 2:30 x 4 rounds: Run 400m
--Then--
5 rounds:
20 pullups
30 pushups
40 situps
50 air squats
Rest 3 min between rounds
*Wear vest if your Murph is vested