Training for the Warrior Athlete
The rugged mountain terrain of Afgahanistan continues to be the center stage where the global war on terror is being fought. There the Taliban forces and other terrorist organizations have dug deep into difficult terrain and are lying low as they plan and train. US and allied forces have committed a large contingency of Special Operations (SO) units to locate them. With the help of Long Range Guided Missiles and Close Air Support (CAS), SO units are destroying enemy strongholds.
Aproximately 24 hours ago, a US Special Operations unit identified a system of caves and some well hidden structures during a 5-day Surveillance and Reconnaissance operation. Before they could call in any long range missiles, the SO unit was compromised and immediately began taking fire from the direction of the caves and began their retreat, calling for CAS and helo extract along the way.
Fortunately the team was able to be safely extracted after the Air Force provided a deadly strafing assault on the enemy compound. Unfortunately, an Air Force A-10 was hit by a surface to air missile and crashed into an extremely rugged area. The pilot did eject, however, and has made comms. He stated that he is only minimally injured and is well hidden, but has seen distant patrols that seem to be looking for him.
The A-10 Squadron has continued to fly in the area and has engaged targets wherever possible to keep enemy search parties to a minimum.
Objective:
Assemble a light and fast 4 man combat technical rescue team to bring the pilot home safely.
Rescue team will coordinate with rescue with Helicopter and an A-10 Flight (4 to 10 aircraft), who will provide fire support prior to insert to keep enemy movement outside of the caves to a minimum.
Insertion:
Once a position for the pilot can be reasonably pinpointed, the rescue team will insert approximately 1 kilometer from the expected pilot position. Team will advance quickly, and will vary their route based on enemy contact or signs of enemy presence.
Locate Pilot:
Once the down pilot has been located, the rescue team will establish tactical positions to provide security and medical aid. The time window for preparing to move is no longer than 5 minutes.
Extraction:
Rescue team will call when they are ready to move to get location for pick up. Location will depend on enemy movement viewed from the air.
The closest location is 400 meters downhill, the farthest is 5 kilometers through rough terrain. Team can expect that some assistance will be required to move the pilot.
Helo will rendezvous with the team when they get to the extract point.
Timeline:
The Rescue Team will insert after the A-10 strafing runs. The effectiveness of this will depend on speed and accuracy in moving to the down pilot, stabilizing him, and moving to the extract point.
FMP WORKOUT
Wear a 35lbs Rucksack through the entire workout.
Insertion:
5 Rounds of:
Locate Pilot: - you will take 5 minutes for this phase. Any time remaining after the thrusters is your rest.
100 Rucksack Thrusters (you have to take the rucksack off for this)
Extraction:
Carry 45lbs (sandbag preferred) – not in rucksack (which you are still wearing)
6 Rounds of:
Special Notes:
There is no drop dead time for finishing this workout.
Speed is obviously of the essence, and the faster you go, the less time the enemy has to find you in his back yard.
Get in, grab the pilot, and get out.
___________________________________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
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this killed my legs, i really liked it though i pushed myself to go faster each time i did this one in town and when i got to my house i could just feel my legs burning. really liked this one though.
I showed the people in my crossfit gym the FMP workouts and some of them want to try to do it on saturdays or sundays that will be great. It will give me a big group of people to do the FMP with.
very good work out i was starting to cramp up durring the thrusters but streched out and was redy to go. there was not too much work on my biceps so i went to the gym and some strength training on themsorry i didnt call this week but things got really busy i ment to call you tonight but it was too late. talk to you soon.
Biceps? Are you training to be a bodybuilder or a warrior?
If you’ve been in Phase II this week that means you should have done over 245 pull ups, a bunch of SDHP, and a lot of other things. Your biceps should have been sufficiently functionally trained.
When I get to Redding, we’re gonna talk.
I don’t know what I was thinking. I decided to do this workout while wearing my new weighted vest. My legs are going to be screaming tomorrow when the DOMS kicks in. This workout seemed like it would never end.