For time: 

Run, 200 m
100 Good Mornings, 45/33 lbs
Run, 400 m
75 AbMat Sit-ups
Run, 600 m
50 V-ups
Run, 800 m
25 Wall Ball Sit-ups
Run, 1000 m

Sign-up time for the Lurong Challenge  SIGN UP HERE

I highly recommend that most people do this challenge.