There are literally hundreds of SF-style fitness programs.
This is one commonly used for the SAS selection test.
You could also try googling Stew Smith, he's a well known military fitness instructor, and has a few good programs.
A few tips from me:
The only way to practise the beep test is to run the beep test.
Interval training will get you running the time you need to. Alternate running at the speed you need to with a resting jog, and each week shorten the rest jog. (eg start with two minutes at pace then a minute rest, the next week go two minutes at pace then 45 seconds rest)
Find your max pushup/situp and halve it. Once a day, do 3 sets of your half-max. (if you max is 80, do 3 sets of 40). Each week retest for your new max.
Starting weight: 90kg (11/3/13) (33.1 BMI)
Current weight: 89.5kg (12/3/13) (32.9 BMI)
Goal weight: 75kg (27.5 BMI)
Short term goal: BMI under 30
Mid term goal:
40 pushups, 100 situps, 10 pullups, 10.1 beep test, >10m 2.4km run
Long term goal: Enlist as an ARA Combat Engineer