I've been doing my "Man up Monday' workout, or some variation of it for years. I took about 5 months off it to try to let some injuries heal and got back to it 12 weeks ago.

Run 1/2 mile warmup

5 sets for time:
10 Dead lifts at 135#
10 sandbag get-ups with 25# bag or weight
10 Squats at 135#
10 pullups
15 pushups

After it's done, I run 1/2 mile about as fast as I can.

Twelve weeks ago when I did it for the first time, it took me over 30 minutes (running not included). There's been steady improvement every week, and yesterday I did it in 19:45. I gotta tell you, when I got finished on week one there is no way you could have convinced me I'd ever be able to do it in under 25 minutes, let alone under 20 minutes.

I'm old and creaky. I'd like to see how fast some of you young studs can do it. I'm pretty sure you big strong guys can do it in 13-15 minutes. On the other hand, maybe my ego isn't ready to know that.