Then: Run 1 mile
The goal is to spike your heart rate with heavy anaerobic work. With that in mind, choose a weight that's very heavy (you shouldn't be able to complete 9 in a row) but will let you link at least 3 or 4 in the first round.
If muscle-ups aren't in your deck yet, do pullups or chest-to-bar pullups, or ring dips. Choose an exercise that's tough (but doable with a few attempts.)
With your heart rate still high, run fast.
Then come home and sign up for Murph. April 14, 2012.