Full Mission Profile – Rescue Mission
OPERATION: HASTY RESCUE
Situation:
Members of a Special Operations Team are pinned down in a firefight in an urban area in Baghdad Iraq. Approximately 20 minutes ago, the team leader radioed in to request back up. Ammo is running low and enemy forces are increasing. In the call, the team leader stated that the enemy is well armed with small arms and rocket launchers, and therefore insert via helicopter is discouraged. The team is unable to move from their position due to snipers in surrounding buildings. They have no casualties, but do have one injured member.
Objective:
Insert small team to disrupt enemy and assist team in moving to safe extraction point.
Insert:
Patrol on foot. Move quickly and purposefully to maintain element of surprise. Expect enemy contact.
Actions at the Objective:
Disrupt enemy stronghold by approaching from unprotected location and eliminate snipers. Rendezvous with team and resupply ammo. Assist team with hasty extract.
Extract:
When enemy forces have been dealt with to the point that the team can move from where they were pinned down, the QRF (quick reaction force) will assist in carrying any injured members to safe pickup location. Again, enemy contact is expected.
Time Line:
The pinned down team has enough ammunition to last about 20 minutes. If the team runs out, they will be powerless to repel any direct assault and will sustain high casualties. Therefore it is imperative that the QRF is at the objective point before then.
FMP WORKOUT
Insert:
5 Rounds:
- Run 400 Meters
- 10 KB Swings
- 10 Thrusters
- 10 Pull Ups
Timeline for Insert: 20 minutes max
Actions at the Objective:
100 Burpees (done together if working as a team)
Extract:
Run 1 mile carrying at least 35 lbs. Cannot put weight down ever.
If you missed the INSERT TIMELINE: For every minute you go over on your insert, add 10 lbs (beginning with 35lbs).
Special Notes:
There is no time to rest on the extract. Move with a purpose throughout the workout. The entire rescue operation should not take more than 1 hour.
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Learn more about the mindset of the True Warrior Athlete.
Full Mission Profile – SWAT
OPERATION: EXECUTIVE RESCUE
Situation:
Approximately 30 minutes ago, 911 dispatchers received numerous calls that gunshots were heard in a high-rise bank building downtown. The first units on the scene discovered through witnesses outside that a small group of masked men had entered the building, killing 2 security guards and then spreading out throughout the building. Moments later, another 911 call was received from an individual who identified himself as the leader of the group. He stated that they were anarchists and primitivists that would begin the revolution of deindustrialization by attacking the heart of the the financial world.
When the group seized the building, they disabled the elevators with explosive charges and spread out throughout the building, targeting numerous executive offices where they rounded up the upper level managers, taking them to the top level master executive suite. It is unclear exactly how many hostages they have, but the number is expected to be about 20.
The leader of the group has not made any demands, but stated to the 911 dispatcher that “in exactly one hour, the world will wake up to the revolution.” That was 15 minutes ago.
Based on numerous eye witness accounts, the members of the group were wearing vests which appeared to be loaded with explosive charges. In addition to the ultimatum issued by the leader, it is assumed that they are planning to detonate, killing the executives and maybe themselves as well.
Objective:
Send in SWAT Hostage Rescue Team (HRT) to Master Executive Suite to conduct high intensity rapid rescue by Close Quarters Battle (CQB) assault. SWAT HRT will use element of surprise and violence of action to eliminate all threats, taking every precaution to protect hostages.
Approach:
SWAT HRT will enter building from the ground floor and rapidly ascend the stairwells to the executive suite on the 30th floor.
Assault:
SWAT HRT will breech the door with a ram and enter with an M84 “Flash Bang” grenade. Team will conduct rapid CQB assault of entire suite until area is cleared. Team will make every effort to limit loss of innocent life by executing perfect accuracy.
Time Line:
Time constraints dictate that the approach to the executive suite on the 30th floor must be done very rapidly. Based on the threat that was made on the call to 911, it is assumed that in order to ensure success, the HRT should be in position to begin the assault in no more than 15 minutes from building entry.
The assault success depends on speed and accuracy. The entire assault should take no more than 7 minutes.
FMP WORKOUT
Approach: - Max time 15 minutes
10 Rounds of:
- 10 Deadlift (65 / 95)
- 5 Lunges (one lunge on each leg = 1 rep)
- 5 Box Jumps
- Sprint 20 meters
Actions at the Objective: – Max time 7 minutes
7 Rounds of:
- 10 Jerks (65 / 95)
- 10 Burpees
- Sprint 20 meters
Time Line:
If you meet the time objective for the Approach – rest 3 minutes before the Assault.
If you do not meet the time objective for the Approach – go directly into the Assault.
Mission success is dependent on meeting the time line for the Assault. If you go over it, consider every 30 seconds beyond the 7 minutes as a hostage casualty.
NOTES:
As stated in the brief, the assault will not just require speed, but extreme attention to accuracy as well.
If you are working as a team, everyone stays together.
___________________________________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Brass Ring Training Programs
FMP Predator Debrief
CrossFit Reno hosted an awesome FMP Workout.
In all there were 16 athletes that took part. They were broken into 3 separate squads.
Squad Alpha was a 4 man element. They did an awesome job of getting to the Objective in well under the allotted time. Their teamwork was good and they maintained positive communication throughout. Technique could have been better though, as they seemed to favor speed over accuracy. Need more discipline on that.
Squad Bravo was a 6 person element that achieved the objective with a little over a minute to spare. On the extract they broke up into smaller fire teams and finished in groups of 2. There was excellent camaraderie in the team and everyone gave their very best.
Squad Charlie was a 5 person element that acted as sterilization team that ensured the explosive charges did their job. They reached the objective in about 56 minutes, then took a slightly different route to the extract point. Charlie was maybe the most motivating team I’ve worked with in a long time. These were athletes that were taken to the extreme of their abilities. It was awesome to see the warriors within them rise up and continue to meet the challenge.
This mission was a Total Success! There were no casualties, and everyone carried their own weight.
Hoo-Yah BattleBorn CrossFit!
Your Brass Ring Resources
Make the decision today to pursue personal excellence and grab Your Brass Ring.Free Resources:
Full Mission Profile. Every week, our coaches design a hard-core workout based on a real world mission scenario. The Full Mission Profiles are posted late on Friday for use on Saturday or Sunday. Coach Ord will sometimes conduct live versions of these missions at gyms in various locations (so far, Oregon, California, and Nevada). Keep an eye on the “Brass Ring Training” category. All live mission information will be posted there.
Newsletter. Every month, we send out a newsletter providing you with training tips, profiles of elite athletes, product reviews, and a Q & A with Coach Ord. When you sign up for the newsletter, you will also get…
FREE TRAINING! That’s right. We are now offering 12 weeks of Brass Ring Basic Training for free (a $75 value!) when you sign up for the newsletter. Don’t let this opportunity pass you up!
More Free Training! As if that weren’t enough, we also offer a free trial week for both the Basic Training and the Brass Ring Cycle. What have you got to lose?
Tutorials. Good technique is vital to elite fitness. Most people know how to squat, but few have perfect technique. Learn excellent technique with our growing database of picture and video tutorials.
Special Operations. We offer a customized fitness regimen to anyone entering the Navy Spec Ops pipelines. Learn more on the Spec Ops page. If you qualify, please contact us and request further information.
Advanced Resources:
Basic Training Program. Don’t let the name fool you. The Basic Training Program is designed for people of all fitness levels, from couch potato to triathlete. For those needing to get into shape, Basic Training serves as an introduction into fitness and functional movement. For more seasoned veterans, Basic Training should be seen as a “back to basics” course focused on functional movement and perhaps an introduction to a few new moves. If you’ve never studied CrossFit or used a kettlebell before, Basic Training is for you. Learn more…
Brass Ring Cycle Program. This is where the Warrior Athlete is born. You will train in all aspects of human movement. With this one program, you will develop the cardiovascular capacity of a runner, the strength of a weight lifter, the explosive power of high jumper, the core strength and agility of a MMA fighter. This is one-stop shopping for the ideal athletic physique. Using long and short cycles, you will focus on Strenth & Stamina, Power & Speed, and Extreme Training. Learn more…
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Full Mission Profile in Reno
Reno vs. PredatorCoach Rob Ord will be conducting a Full Mission Profile in Reno this Sunday, the 8th. If you are interested in joining and will be in the area, please contact CrossFit Reno.
Location: CrossFit Reno
Time: 9:00 am
Duration: At least 2 hours
Phone: (775) 825-5678
CrossFit affiliates are individually owned and maintain the right to determine who may or may not participate in the Full Mission Profile. If you think you are up to the challenge, please contact the facility to inquire about availability and entry fees.
If you are a DEPper and want to join, contact Coach Ord directly.
If you are conducting a Full Mission Profile in the next week and would like to post the details on our site, please contact us.
Full Mission Profile – Predator
OPERATION: PREDATOR
Situation:
Approximately 24 hours ago, an armed MQ-1 Predator UAV (Unmanned Aerial Vehicle) was launched by the US Air Force from an undisclosed location within Afghanistan. The launch was the result of intel that placed a large group of Taliban leaders in a single meeting place. The exact location of the meeting was unable to be determined, but is suspected to be within a small mountainous area where there are known training camps. The Predator UAV mission was to recon the known Taliban camps, and then strike where the meeting was being held. For this specific mission, the Predator was equipped with a newly developed missile guiding system.
Early in the flight, the Predator identified the location of the meeting by capturing images of two Taliban leaders. Before the assault, however, enemy ground forces successfully disabled some of the flight controls with small arms fire, making it impossible to fire the missiles. The Predator was able to fly away from the heavily fortified area, but soon thereafter crashed in a rugged area. While the aircraft is too damaged to fly again, the systems analyzer shows that the missiles are still intact, as is the new missile guiding system.
It is expected that the enemy has sent patrols out to locate and bring back anything of use, including the electronic hardware and ordnance. It is imperative that US forces get there first to retrieve the missile guiding system, which could be disastrous if the technology got into enemy hands. The rest of the wreckage, including the missiles can be destroyed in place with high explosives.
Objective:
A small Special Operations team will insert and patrol to the wreckage. The terrain at the crash site is too rugged to reach by vehicle, and an air approach would alert enemy forces to its location. Therefore the team will insert approximately 5 kilometers from the crash and advance uphill to retrieve the missile guiding system and rig the Predator with high explosives.
If the Special Operations team is unsuccessful at retrieving the package, an A-10 flight is on standby to destroy it. This is a last resort.
Insert:
Move quickly up the rough terrain approximately 5 kilometers. Enemy forces in the area are a foregone conclusion, therefore the team must move tactically and expect to make contact. It is important however to move quickly in order to get to the crash before the enemy.
Actions at the Objective:
Set a security perimeter, locate and remove Missile Guiding System. Set high explosive charges to completely destroy all salvageable hardware. If enemy is encountered, hold them back until detonator is set.
Extraction:
Move approximately 5 kilometers farther up the terrain to a hilltop where helo extraction is possible.
Time Line:
It will literally be a race with the enemy to get to the crash site first. The enemy is familiar with the area, and experienced in navigating the terrain.
From recent satellite images of the area and the last video feed from the Predator, it is expected that the enemy can reasonably reach the site in 45 minutes from the time of your insertion.
FMP WORKOUT
Insert:
4 Rounds of:
4 Rounds of:
- Run 400 Meters
- 25 Kettlebell Swings
4 Rounds of:
- Run 400 Meters
- 25 Box Jumps
Actions at the Objective:
If your insert took less than 45 minutes:
- Rest 10 Minutes
If your insert took more than 45 minutes:
- 50 Burpees
- 50 Kettlebell Swings
- 50 Box Jumps
Extraction:
4 Rounds of:
- Run 1 mile
- 50 Squats
- 25 Kettlebell Swings
- 25 Box Jumps
On the Extract, feel free to mix up the exercises as needed. For example, 5 rounds of 10 Squat / 5 KB Swing / 5 Box Jump.
NOTES
Get to the site first! Do what you have to do and get out.
If you’re working with a team, everyone stays together.
___________________________________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
