Scaling "Murph" Part 2

Since Thursdays are dedicated rest days/make-up/open gym, I'm thinking that it might be a good idea to do some variant of Murph on each of those days. The idea here is to do a 1 mile run both at the beginning and end of the WOD, but then each week do something different in between. Along with this, I could start adding a 3 mile run on either Saturday or Sunday. Doing both of these, combined with our normal short CrossFit runs, should help me bring the 5K time down to where I want it to be in August, i.e. ~25 minutes.

A couple months ago we did this brutal WOD that combined deadlifts, power cleans, front squats, and push press. Basically, with a barbell in front of you, you go down and do a deadlift, go back down and power clean it up to your collarbone, then take it down into a front squat, then do a push press. You go through that cycle 7 times, take 90 seconds or 2 minutes to rest, then do it again. You do that pattern 4 times total. It's absolutely brutal.

My thinking is to do a "lite" version of that workout in between the 1 mile runs. Instead of 7 iterations - maybe do 5, but limit the rest in between sets to 1 minute. Also, I may skip the push press depending on how the shoulder feels. Also, there are all sorts of variants of this. For instance, I could go deadlift to hanging squat clean. Or, I could do a power squat clean and come up in a thruster.