1 tabata round of Bottom to bottom squats
1mi run

Bottom to bottom squats are relatively self explanatory.  Start at the bottom of the squat, go up and immediately back down, that is 1rep.  The kicker is that during the 10sec "rest" you are in the bottom of the squat.  Try to stay in the squat position at the bottom, and not "rest" on your calves.  If outside, clock for 1mi starts immediately after last squat.  If on treadmill, start clock when treadmill turns on

Half Murph
0.5mi run
50 pull ups
100 push ups
150squats
0.5mi run

Start and end with the run.  Partition out the pull ups, push ups and squats as you need to.  
This is kind of a test to see how well it goes before giving the full Murph a try.  Let's see how this one goes and if it goes well, I'll post up the full Murph in about 3-4 weeks.  

20min AMRAP
5 pull-ups
10 push-ups
15 squats

After I got done with this one, some guy in the locker room said that it was a sick amount of pull ups and push ups and he was convinced I was training for the military.  Awesome.